Trapezius "Traps"

Trapezius “Traps”

Two large flat triangular muscles running from the shoulder ridge to the middle of the back that support and make it possible to raise the head and shoulders. 

TRAP EXERCISES:

Dumbbell Shoulder Shrug
Kettlebell Sumo High Pull
Dumbbell Upright Row


Deltoids "Delts"

Deltoids “Delts”

A large muscle located on the outside area of the upper arm. The deltoids allow lateral movement of the upper arm. 

DELT EXERCISES:

Straight Bar Military Press
Front Plate Raise
Dumbbell Lateral Raise


Pectorals "Pecs"

Pectorals “Pecs”

Large muscle group at the upper portion of the chest cavity that cover the front of the rib cage and serve to draw the forelimbs toward the chest. 

CHEST EXERCISES:

Bench Press
Dumbbell Flyes
Pec Deck Machine


Latissimus Dorsi "Lats"

Latissimus Dorsi “Lats”

A broad flat muscle on either side of the back and is one of the widest muscles in the body. 

LAT EXERCISES:

Assisted Pull-ups
Lat Pulldown
Seated Cable Row


Biceps "Bis"

Biceps “Bis”

A group of two muscles located on the front upper arm between the shoulder and elbow. 

BIcep EXERCISES:

Incline Hammer Curl
Straight Bar Bicep Curl
Assisted Chin-ups


Triceps "Tris"

TRICEPS “TRIS”

A group of three muscles located on the rear upper arm between the  elbow and the shoulder. 

TRIcep EXERCISES:

Assisted Dips
Triceps Pushdown
Tricep Dumbbell Kickbacks


Abdominals "Abs"

Abdominals “Abs” 

A large group of muscles in front of the abdomen that assist with breathing, support the spine muscles, and keep the abdominal organs in place. 

Ab EXERCISES:

Static Plank
Vertical Knee Raise
Decline Crunch


Gluteals "Glutes"

Gluteals “Glutes”

A group of muscles on the rear of the upper leg and extending into the lower back (butt muscles). 

GLUTE EXERCISES:

Hip Thrusters
Bulgarian Split Squat
Walking Lunges


Quadriceps "Quads"

Quadriceps “Quads"

A group of four muscles located on the front of the upper leg extending all the way to the knee. 

Quad EXERCISES:

Barbell Squat
Leg Press
Leg Extension


Hamstrings "Hammies"

HamstringS “HammieS"

A group of three muscles located on the rear of the upper leg extending all the way to the knee. 

HamSTRING EXERCISES:

Leg Curl
Romanian Deadlift
Straight Leg Cable Kickbacks


Gastrocnemius "Calves"

Gastrocnemius “Calves”

A group of muscles located on the rear of the lower leg extending from just below the knee to middle of the lower leg. 

CALF EXERCISES:

Elevated Calf Raise
Leg Press Calf Raise
Seated Calf Raise