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Muscles Anatomy: Singleg Glutebridg

This document contains a weekly workout schedule and information about muscle groups and exercises. The schedule shows which muscle groups and exercises are focused on each day of the week, with rest days on Wednesday and weekends. The document then provides information about muscle anatomy, stretching, and specific exercises for the chest, arms, shoulders, back, and legs. It lists common exercises for each muscle group and provides exercise descriptions.

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sanket
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53 views1 page

Muscles Anatomy: Singleg Glutebridg

This document contains a weekly workout schedule and information about muscle groups and exercises. The schedule shows which muscle groups and exercises are focused on each day of the week, with rest days on Wednesday and weekends. The document then provides information about muscle anatomy, stretching, and specific exercises for the chest, arms, shoulders, back, and legs. It lists common exercises for each muscle group and provides exercise descriptions.

Uploaded by

sanket
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MONDAY TUESDAY WEDNESDA THURSDAY FRIDAY SATURDAY SUNDAY

Y
SIDE ABS REST MID-ABS REST COMPLTABS REST REST
CHEST BICEPS-ARM BACK
TRICEPS SHOULDER LEGS

CYCLING CYCLING CYCLING


Muscles Anatomy
Chest Triceps Biceps -Arms Shoulders Back Legs
Pectoral. major Long head Long head out Ante. Headfrnt Trapezius Quads
Pectoral. minor Late. head Short head in Late.head mid Rhomboid maj. Hamstrings
Upper Medial head Brachialis Postr. Head rer Lat. dorsi Glutes
Mid. Erector spine Calves
lower Rear delt
in Teres minor
side Teres major
Stretching
Chest Chest Biceps -Arms Shoulders Back Legs
Kneel
Lying prone
Lying ham
Seated ham
Singl leg
Standing ham
Donkey kicks
Exercises
Chest Chest Biceps -Arms Shoulders Back Legs
Pushups Incln-DB kickbk BB – RVRS curl Ovr head press BB shurg QUADS
Hindu pushups DB ovehd extn. Hammer curls Arnold press Rack pull Side lunges
BB-chest press EZ-french pres EZbarRVRScurls Front rais DB shurg Sngl leg squat
DB-chest press DB crush press BB curls (wide) BB -Mltry press BB bhndbkshrg Side squat
DB-pullover Closebnch pres Precher curl DB-Mltry press BB rows Squat
Svend press Ex-sklcrusher Concrntrn curl Upright rows Ovrhd BB shrg Stepup
DBsqueeze prs. Ovrhed exten. Spider curl Face pulls HAMSTRINGS
Dips Overhed pres Chin ups RVRSpacdeck Good morning
JM press BBcurls Bent ovr flyes Glute ham rais
Trcp push dwn Incln DB curl Lateral rais Deadlift
Tri.dips dblbar EZ barcurlnerw DBlat. raises Rom. deadlift
Tri. Dips bench Seated palm up Seatedbent ovr Sumo deadlift
Diamondpusup BB wrist curl rais GLUTES
Behindbackcurl BB- glute bridg
BB- hip thrust
Singleg glutebridg

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