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Complete Weight Training Guide: Muscle Group Exercises for Legs, Chest, Shoulders, Arms, Back, and Core

Explore effective weight training exercises for each major muscle group including legs, chest, shoulders, arms, back, and core. Improve strength and muscle definition with targeted workouts. Helpful guidelines for leg press, squats, chest press, military press, arm curls, cable exercises, and more.

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Complete Weight Training Guide: Muscle Group Exercises for Legs, Chest, Shoulders, Arms, Back, and Core

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  1. Weight training by muscle group

  2. Legs – Quads and hamstrings • Leg press • Squat

  3. Legs • Leg curls (hamstrings) • Leg extensions (Quads)

  4. Lower leg (Gastrocnemis)

  5. Chest (Pectoralis Major & Minor) • Bench press (flat) • Incline & Decline BP

  6. Chest • Dumbbell flys

  7. Shoulders (Deltoids) • Military Press • Dumbbell Lateral raises

  8. Arms (Biceps) • Arm curls(barbell/ dumbbell • Cable & preacher curls

  9. Arms (triceps) • Cable press down/ dips/ extensions • Arm extensions

  10. Upper Back • Chin-up/ Latpulldown • Shrugs/ Upright rows

  11. Lower back • Deadlift/Low rows • Good mornings/Hyperextensions

  12. Abdominals -upper • Crunches • Cable Crunches

  13. Abdominals - lower • Reverse crunches • Rear leg scissors

  14. Core • Planks (front and side) • Swiss ball jackknife

  15. credits • Photos from http://www.exercisegoals.com/core-exercises-workouts.html

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