feel free to add…
chest- bench press, chest press machine, pushups, pec dec machine
back- seated row machine, back extentions, lat pulldowns
shoulders- overhead press, lateral raise, front raise
biceps-bicep curls, hammer curls, concentration curls
triceps- tricep extentions, dips, kickbacks
lower body- squats, lunges, leg press machines deadlifts, calf raises
abs- crunches, reverse crunches, oblique twists, pelvic tilts
***Frozen Fire, Arshad, Dhobi bhai, knockout…does it sound ok?
feel free to add...
chest- bench press, chest press machine, pushups, pec dec machine
back- seated row machine, back extentions, lat pulldowns
shoulders- overhead press, lateral raise, front raise
biceps-bicep curls, hammer curls, concentration curls
triceps- tricep extentions, dips, kickbacks
lower body- squats, lunges, leg press machines deadlifts, calf raises
abs- crunches, reverse crunches, oblique twists, pelvic tilts
***Frozen Fire, Arshad, Dhobi bhai, knockout....does it sound ok?
:)....Need to add..........exercise for the Neck muscles..........
That is what holds your Head Up.......:)
:)....Need to add..........exercise for the Neck muscles..........
That is what holds your Head Up.......:)
is that considered a major muscle though?
I've never heard of excercises for the neck...must be a guy thing :D...can you give an example please?
Re: Sample Exercises for each Major Muscle Group
i could give u few examples of sternocleidomastoid(neck) exercises, but it requires some attachments that some of us may have never seen before..but ill tell anyway..
you sit on a bench, facing away from the middle pulley...place neck in the harness cable attachment..place hands on lower thighs for support.. then move head away from the pulley by bending neck forward until your chin touches ur upper chest.. return head back up. Repeat.
ps: nice thread AE :)
Re: Sample Exercises for each Major Muscle Group
I would like to add to shoulder exercises.. deltoid contains 3 parts.. anterior,lateral,posterior..thus each part require specific exercise. front and lateral raise is good for the anterior and lateral part .. u might wanna add behind neck press and shoulder press into this.. and for the posterior give 'lying rear delt row' either with dumbbell or with barbell..
triceps : close grip bench press, incline pushdown, and maybe bentover extension.
everything else is just fine :) just thought i would add a couple of exercises that i think are helpful too ... :)
is that considered a major muscle though? I've never heard of excercises for the neck...must be a guy thing :D...can you give an example please?
:)...Yes what Frozenfire said....
however you could stand on your head with wall as support..........:)
Re: Sample Exercises for each Major Muscle Group
A tip that a personal trainer gave me:
he said that he recommends that whenever yoou work like on major muscle group like maybe like the hamstrings then follow it by the opposite muscle group like maybe the chest or the biceps.Opposite body part.
Re: Sample Exercises for each Major Muscle Group
^but the opposite to chest is back and the opposite to biceps is triceps..
i think what ure trainer might have said is always work ur major muscle first becuz that requires compound muscles to be worked and then follow it with the isolated muscles which are bi's and tri's..
Angel Eyes, you covered all major areas quite well. Do continue to update the first post as suggestions come and other exercises are covered, with perhaps pictures of each exercise, it will be helpful and guide as to what they are and how to do it properly.
A tip that a personal trainer gave me: he said that he recommends that whenever yoou work like on major muscle group like maybe like the hamstrings then follow it by the opposite muscle group like maybe the chest or the biceps.Opposite body part.
Yes, it is usually done in conjunction without any rest/pause in-between. If you are working on one muscle group and want to switch to another exercise for another (opposite) muscle group, do both in tandem, then take short rest. It helps regulate your heart rate and raise it to the level where it can produce an effective workout. Good tip.
I would like to add to shoulder exercises.. deltoid contains 3 parts.. anterior,lateral,posterior..thus each part require specific exercise. front and lateral raise is good for the anterior and lateral part .. u might wanna add behind neck press and shoulder press into this.. and for the posterior give 'lying rear delt row' either with dumbbell or with barbell..
triceps : close grip bench press, incline pushdown, and maybe bentover extension.
everything else is just fine :) just thought i would add a couple of exercises that i think are helpful too ... :)
oh yes the deltoids!....that would be more specific in regards to the shoulders. great exercises you mentioned for the triceps.
thanks :)
:)...Yes what Frozenfire said....
however you could stand on your head with wall as support..........:)
crazy stuff :D....my dad used to do that...now I know why lol
Angel Eyes, you covered all major areas quite well. Do continue to update the first post as suggestions come and other exercises are covered, with perhaps pictures of each exercise, it will be helpful and guide as to what they are and how to do it properly.
excellent idea....I'll work on it. :)