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36 Cards in this Set
- Front
- Back
|
Bench Press
|
CHEST
PECTORALIS MAJOR |
|
|
Military dumbbell press
|
SHOULDERS
DELTIOID |
|
|
Preacher Curl
|
ARMS
BI-CEP |
|
|
Skull Crushers
|
ARMS
TRI-CEP |
|
|
Dumbbell Curl
|
ARMS
BI-CEP |
|
|
Straight Leg Dead Lift
|
LEGS
HAMSTRINGS & GLUTS |
|
|
Reverse Grip Bent Over Rows
|
BACK
LATISIMUS DORSI / RHOMBOIDS |
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|
Pec Deck
|
CHEST
PECTORALIS MAJOR |
|
|
Incline Dumbbell Fly
|
CHEST
PECTORALIS MINOR |
|
|
Box Step Ups
|
LEGS
QUADRICEPS & HAMSTRINGS |
|
|
Leg Curl
|
LEGS
HAMSTRINGS |
|
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H-Squat
|
LEGS
QUADRICEPTS & HAMSTRINGS |
|
|
Dips
|
ARMS
TRI-CEP |
|
|
Rear Lateral Fly
|
SHOULDER
REAR DELT |
|
|
Side Lateral Flies
|
SHOULDER
SIDE / LATERAL DELT |
|
|
Lawn Mower Row
|
BACK
LATISIMUS DORSI |
|
|
Tru-Squat
|
LEGS
QUADRICEPTS & HAMSTRINGS |
|
|
Flat Bench Dumbbell Fly
|
CHEST
PECTORALIS MAJOR |
|
|
Bar Bell or Dumbbell Fly
|
SHOULDER
DELTOIDS / TRAPS |
|
|
Incline Dumbbell Press
|
CHEST
PECTORALIS MAJOR / MINOR |
|
|
Front Lateral Fly
|
SHOULDER
FRONT DELT |
|
|
Bent Knee / Bent Over
|
BACK
LATISIMUS DORSI |
|
|
Straight Bar Curl
|
ARMS
BI-CEP |
|
|
Pull ups
|
BACK
LATISIMUS DORSI / RHOMBOIDS |
|
|
Tri-Cep Pushes Downs
|
ARMS
TRI-CEP |
|
|
Reverse Dips
|
ARMS
TRI-CEP |
|
|
Hyper Flex Table
|
LEGS
HAMSTRING / GLUTS |
|
|
Military Press
|
SHOULDERS
DELTOID |
|
|
Close Grip Bench
|
ARMS
TRI-CEP |
|
|
Kick Backs
|
ARMS
TRI-CEP |
|
|
Lat- Pull down
|
BACK
LATISIMUS DORSI |
|
|
Low Row Machine
|
BACK
LATISIMUS DORSI / RHOMBOIDS |
|
|
Flat Bench - Dumbbell Press Rows
|
CHEST
PECTORALIS MAJOR |
|
|
To Build STRENGTH
|
MEDIUM REPS
MEDIUM SETS |
|
|
To Build ENDURANCE
|
HIGH REPS
LOW SETS |
|
|
To Build SIZE
|
LOW REPS
HIGH SETS |
