From: Effects of resistance training and protein supplementation on bone turnover in young adult women
MUSCLE GROUP | EXERCISES | MUSCLE GROUP | EXERCISES |
---|---|---|---|
Back | Lat pull-down a Bent-over dumbbell row Seated row Underhand pull-down | Biceps | Seated dumbbell curl a Concentration curl Preacher curl Hammer curl |
Quadriceps | Leg extension a Seated leg press Dumbbell squats Dumbbell lunges | Triceps | Triceps pressdown a Triceps kickback Overhead triceps extension Triceps dips |
Chest | Chest press a Dumbbell flyes Dumbbell bench press Dumbbell pullover | Calves | Standing calf raise a Seated plantar flexion Single-leg standing calf raise |
Hamstrings | Lying hamstring curl a Deadlifts | Upper Body | Push-ups b Assisted chin-ups Assisted dips |
Shoulders | Overhead press a Lateral raises Front raises Shrugs | Lower Back | Machine back extension Roman chair |
Hip | Standing hip abduction a Seated hip abduction Standing hip extension | Abdominals | Basic crunches Reverse crunches Elbow crunches Machine crunches Hanging knee-ups Oblique knee-ups |
Hip | Standing hip adduction a Seated hip adduction Standing hip flexion | Â | Â |