Weight training by muscle group

Legs – Quads and hamstrings

• Leg press • Squat

Legs

• Leg curls (hamstrings) • Leg extensions (Quads)

Lower leg (Gastrocnemis)

Chest (Pectoralis Major & Minor)

• Bench press (flat) • Incline & Decline BP

Chest

• Dumbbell flys

Shoulders (Deltoids)

• Military Press • Dumbbell Lateral raises

Arms (Biceps)

• Arm curls(barbell/ dumbbell

• Cable & preacher curls

Arms (triceps)

• Cable press down/ dips/ extensions

• Arm extensions

Upper Back

• Chin-up/ Lat pulldown • Shrugs/ Upright rows

Lower back

• Deadlift/Low rows • Good mornings/Hyperextensions

Abdominals -upper

• Crunches • Cable Crunches

Abdominals - lower

• Reverse crunches • Rear leg scissors

Core

• Planks (front and side) • Swiss ball jackknife

credits

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