-
Info Bicep Curl
- Type: Isolation.
- Body Part: Arms.
- Primary Muscle: Biceps
- Assisting M: Forearms
- Antagonist: Triceps
-
Tricep Extension/Pushdown/Kick Back
- Type: Isolation
- B.Part: Arms
- Primary Muscle: Triceps
- Assist Muscle: Forearms
- Antagonist: Biceps
-
DIPS
- Type: Compound
- B. Part: Arms
- Primary Muscle: Triceps
- Assist Muscle: Pec Major
- & Anterior Deltoid.
-
Shoulder Press
- Type: Compound
- B. Part: Shoulders
- Primary Muscle: Anterior Deltoids
- Assisting Muscle: Deltoids & Triceps
- Antagonist: Lats
-
Upright Row
- Type: Compound
- B. Part: Shoulders
- Primary Muscle: Shoulders & Upper Traps
- Assisting Muscle: Biceps
- Antagonist: Lats
-
Lateral Raise
- Type: Isolation
- B. Part: Shoulders
- Primary Muscle: Medial Deltoids
- Assisting Muscle: Anterior Deltoids
- Antagonist: Lats
-
Frontal Raise
- Type: Isolation
- B. Part: Shoulders
- Primary Muscle: Anterior Deltoids
- Assisting Muscles: Biceps & Traps
- Antagonist: Lats & Posterior Deltoids
-
Reverse Flye
- Type: Isolation
- B. Part: Shoulders
- Primary Muscle: Posterior Deltoids
- Assisting Muscle: Upper Back Muscles
- Antagonist: Anterior Deltoids
-
Bench Press/Chest Press m/c
- Type: Compound
- B. Part: Chest
- Primary Muscle: Pectoralis Major
- Assisting Muscle: Anterior Deltoid & Triceps
- Antagonist: Upper Back
-
Chest Flye/Pec Deck m/c /Flye m/c
- Type: Isolation
- B. Part: Chest
- Primary Muscle: Pectoralis Major
- Assisting Muscle: Anterior Deltoid
- Antagonist: Upper Back
-
Lat Pull Down/ Pull-Ups
- Type: Compound
- B. Part: Back
- Primary Muscle: Latissimus Dorsi
- Assisting Muscle: Upper Back, Biceps & Posterior Deltoids
- Antagonist: Anterior Deltoids
-
Single Arm Row/ Seated Row m/c
- Type: Compound
- B. Part: Back
- Primary Muscle: Latissimus Doris & Upper Back
- Assisting Muscle: Biceps & Posterior Deltoids
- Antagonist: Pectoralis Major
-
Bent Over Row
- Type: Compound
- B. Part: Back
- Primary Muscle: Latissimus Dorsi
- Assisting Muscle: Mid/Upper Back, Posterior Deltoid & Biceps
- Antagonist: Pectoralis Major
-
Deadlift
- Type: Compound
- B. Part: Back & Legs
- Primary Muscle: Lower Back & Legs (Erector Spinae, Quads & Glutes)
- Assisting Muscle: Hamstring & Calves
- Antagonist: Hip Flexors
-
Romanian Dead Lift (RDL)
- Type: Isolation
- B. Part: Legs
- Primary Muscle: Hamstrings
- Assisting Muscle: Glutes, Lower Back & Hamstrings
- Antagonist: Hip Flexors
-
Squat/ Leg Press m/c
- Type: Compound
- B. Part: Legs
- Primary Muscle: Quadriceps & Gluteals
- Assisting Muscle: Hamstring & Calves
- Antagonist: Hip Flexors
-
Leg Curl m/c
- Type: Isolation
- B. Part: Legs
- Primary Muscle: Hamstrings
- Assisting Muscle: Calves
- Antagonist: Quads
-
Leg Extension m/c
- Type: Isolation
- B. Part: Legs
- Primary Muscle: Quads
- Assisting Muscle: NONE
- Antagonist: Hamstring
-
Calf Raise
- Type: Isolation
- B. Part: Legs
- Primary Muscle: Gastrocnemius
- Assisting Muscle: Soleus
- Antagonist: Tibialis Anterior
-
Lunge
- Type: Compound
- B. Part: Legs
- Primary Muscle :Quads & Glutes
- Assisting Muscle: Hamstring & Calves
- Antagonist: Hip Flexors
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