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Major Muscles

Muscles of the Leg:

1. QUADRICEPS
1. Make up the front part of the thigh
2. Major function is knee extension
2. HAMSTRINGS
1. Make up the rear part of the thigh
2. Major function is knee flexion
3. the calf muscle
1. Major function is plantar flexion of the ankle joint

Upper Body Muscles:

1. LATISSIMUS DORSI
1. Located on the outer portion of the back just beneath the armpit area
2. Primary function is shoulder extension
2. TRAPEZIUS
1. Back muscles targeted by shrug exercises
2. Located on the back of the neck and in the center of the back
3. Functions include scapular elevation, depression, adduction
3. PECTORALIS MAJOR
1. Located on either side of the sternum
2. Primary function is shoulder adduction
4. BICEPS BRACHII
1. Located on the front of the arm, just above the elbow joint
2. Primary function is elbow flexion
5. TRICEPS BRACHII
1. Located on the back of the arm, just above the elbow joint
2. Primary function is elbow extension
6. DELTOID
1. Located at the top of the upper arm, directly above the biceps and triceps
2. Major functions include shoulder flexion, abduction, and extension

 

Exercises for specific muscle groups
Upper body:
1-chest:
A. bench press

B.dumbbell chest press:

c.Floor push-ups:

2-Back:
A. lateral pull-down:

B.Bent –over barbell row:

3-Shoulders:
A. dumbbell shoulder press:

B.Seated shoulder press:

C. dumbbell shoulder press:

4-bicips:
A.bar curl:

B. Bodyweight pull-up:

5-Triceps:
A. triceps extension:

B. Dip press:

6. Abdominals:
A. crunches:

B.leg raises:

C. fingers to toes:

7.  Quadriceps:
A.leg extensions:

B. leg press:

C. Squats:

8. Hamstring:
A. Hamstring curl:

B. Squats with dumbbells:

C. leg press:

9. Calf:
A. Seated calf raises:

B. Standing calf raises: