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natural
matter
Text Only
main web |
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CLICK FOR MOVE |
front
body moves |
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| shoulders, neck | side
raise shoulders, deltoids |
front
raise shoulders, deltoids |
rear
raise shoulders, deltoids |
shoulder
press shoulders, deltoids |
| chest | dumbbell
flyes pectoralis, builds and shapes |
incline
bench press pectoralis, chest and upper body |
bench
press pectoralis, chest and upper body |
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| biceps | reverse
bicep curl bicep, forearms |
bicep
curl bicep, forearms |
bicep
isolation move bicep, forearms |
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| forearms | wrist
curl - down forearms |
wrist
curl - up forearms |
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| stomach | abdominal
crunch abdominal wall |
side
bend erectors, quadratus lumborum, abdominal wall |
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| upper leg | squat quadriceps, thighs, hamstrings, back, abdominals |
dumbbell
lunge quadriceps, thighs, calves |
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| calves | calf
raise calves |
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CLICK FOR MOVE |
back
body moves |
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| shoulders | side raise shoulders, deltoids |
rear raise shoulders, deltoids |
shoulder
press shoulders, deltoids |
shoulder
press |
| upper back | upright rows entire upper body, shoulders, trapezius, biceps, forearms |
dumbbell
rows upper back, biceps, deltoids, forearm |
pull down upper back, pectorals, biceps, forearms |
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| triceps | rear triceps
extension triceps, deltoids |
lying extensions triceps |
standing
dumbbell extension triceps, forearms |
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| lower back | dead lift
- stiff legged lower back, hamstrings, thigh adductors, gluteus group, latissimus dorsi, forearms |
back raise lower back, abdominal wall |
back extension lower back, abdominal wall |
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| buttocks | squat gluteus group, erectors, quadriceps, thigh adductors |
dead lift
- stiff legged gluteus group, lower back, hamstrings, thigh adductors, latissimus dorsi, forearms |
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| upper leg | upper leg
machine thigh adductors |
dead lift
- stiff legged thigh adductors, erectors, hamstrings, gluteus group, latissimus dorsi, upper back, radialis |
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| calves | calf raise calves |
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