Execises

Question 1

Legs compound

Squats
Lunges

Answer 1

Prime - quadriceps and gluteus maximums
Assisting - hamstrings, hip adductors and calves

Question 2

Deadlift - legs - compound

Answer 2

• Gluteus maximums, quadriceps and erector spinae
• hamstrings calves and other muscles

Question 3

Rdl legs compound

Answer 3

• Hamstrings

-gluteus maximums, Erector spinae and calves

Question 4

Legs isolation
Seated calves

Answer 4

-Soleus
- gastronocnemius

Question 5

Legs isolation
Standing calf

Answer 5

• gastrocnemius
• soleus

Question 6

Chest compound

Bench and chest press

Answer 6

-pecktorials Major
- anterior delts and triceps

Question 7

Chest isolation

Chest fly and cable crossover

Answer 7

• pectorals major
• anterior deltoids

Question 8

Back compound
Latt pulldown
BOR
Seated row
Single arm row
Pull ups

Answer 8

• lattisimus Dorsi and upper back muscles
• posterior deltoids and biceps

Question 9

Shoulders isolation
Reverse fly

Answer 9

Posterior deltoids
Upper back muscles

Question 10

Shoulders iso
Lateral raise

Answer 10

Medial deltoids
Anterior deltoids

Question 11

Shoulders isolation
Frontal raise

Answer 11

• Anterior deltoids
• upper pictorials major and lower trapezius

Question 12

Shoulders compound pull
Upright row bb or db

Answer 12

• medial delts and upper traps
• biceps

Question 13

Shoulders compound push
Shoulder press

Answer 13

Anterior deltoids
Upper pectorals major , medial delts and triceps

Question 14

Arms compound push

Triceps dips
Bench dips

Answer 14

• triceps
• pectorals major and anterior delts

Question 15

Arms isolation push

Lying triceps ext
Triceps push downs
Triceps kick backs

Answer 15

• triceps
• forearms

Question 16

Arms isolation

Biceps curls
Preacher curls
Alternate curls

Answer 16

• biceps
• Forearms