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You see, most workouts consist of focusing on one muscle at a time. Generally you should not do one exercise for chest, followed by an exercise for legs and then followed by an exercise for back. It just doesn't maximize the intensity of your workout. You should perform the entire workout on a given body part or muscle group before moving to the next. Okay, so which exercises hit which muscle groups? I will detail that out below but keep in mind this is a shopping list that you choose. Also, this list is not all encompassing. I sure I could add a dozen more exercises but I will just list some of the basics. Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine. By the way some of these exercises can be seen in pictorial format under the link, Training Photos. Here goes the basics: Chest Flat Bench Press-Barbell Incline Bench Press-Barbell Decline Bench Press-Barbell Dumbbell flies with flat, incline or decline bench Standing Cable Crossover Flies
Back Wide Grip Pull Ups using body weight (hands forward) Wide Grip Seated Cable Pull down T bar rows Bent over barbell rows Seated Cable Row One arm dumbbell rows
Shoulders Seated Bench Barbell Presses Seated Bench Dumbbell Presses Side lateral flies-Dumbbells Front Alternating flies- Dumbbells Seated bent over (chest on legs) flies -Dumbbells Barbell Shrugs Dumbbell Shrugs
For a complete list of exercises, muscle groups and pictures go to http://www.bodybuildingprogramzone.com/article195.htm |
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