40 exercises Flashcards
4 each major muscle group
1
Q
calves, Body weight
A
heel raises
2
Q
calves, free weight
A
standing dumbbell heel raises
3
Q
calves, machine weight
A
calf raise machine(heel raise)
4
Q
calves, elastic
A
seated banded ankle pumps(plantar flexion)
5
Q
quads, body
A
forward(walking) lunges
6
Q
quads, free
A
heel raised goblet squats
7
Q
quads, machine
A
leg extensions
8
Q
quads, elastic
A
front squat with band, cross arms for appropriate resistance
9
Q
delts, body
A
shoulder taps
10
Q
delts, free
A
dumbbell overhead shoulder press
11
Q
delts, machine
A
rear delt fly machine
12
Q
delts, elastic
A
rear delt squeexe(band in front)
13
Q
biceps, free
A
bicep curl
14
Q
biceps, body
A
dive bomber pushups
15
Q
biceps, machine
A
preacher curl machine
