1. Major Muscle groups

2. Basic Leg Muscles
Quadriceps The quadriceps (quads) are one of the largest muscle groups in your body. Their primary function is leg extension (straightening the knee). Hamstrings The hamstrings flex (curl) your leg.
Glutes There are three gluteal muscles. Their primary function is to extend your hip, but they have other functions, the most common of which is "leg abduction," or moving your leg away from your body to the side. Hip Flexors The hip flexors are the muscles which lift your knee up as if you were about to march. These muscles are chronically tight in many people causing problems in flexibility and posture. Adductors The adductors are the muscles of your inner thighs. Their primary function is to move of your legs toward each other. Abductors Along with your medial glutes, the abductors move a leg to the side away from the body. They are also known as your outer thighs.
Tibialis Anterior
Calves
Achilles Tendon

3. Sample Leg Exercises Squats Lunges Leg Curls/ Hamstring Curls1. 2. 3. 4.
Squats
Lunges
Leg Curls/ Hamstring Curls
Leg Press

4. Abdominal Muscles

5. Abdominal Exercises 2. 3. 1. 4. Ball Crunches Vertical Leg Crunch
Captain’s Chair Knee Raises
Bicycle
Plank 5.

6. Back Muscles

7. Muscles of the Back Latissimus Dorsi Teres Major
The largest muscles of your back. The latissimus dorsi or “lats” are usually the primary muscle people talk about when they say, “I’m doing back.”
Teres Major
Sometimes called the “little lat” the teres major is responsible for most of the same motions of the lats.
Teres minor & Infraspinatus are part of your rotator cuff which helps to stabilize the shoulders.
Middle & Lower Trapezius
The middle and lower fibers of the traps assist the rhomboids with scapular adduction. Scapular adduction or retraction is the motion of moving the scapula (shoulder blades) back towards the spine.
The primary muscle responsible for this important motion is the rhomboids which is not pictured on the anatomy diagram because the rhomboids are deep (underneath) the superficial (outermost) middle and lower traps.
Erector Spinae
The erector spinae are your low back extensor muscle group.
The muscles are deep and next to the spine from the sacrum (hip) all the way to the base of the skull. Many legs exercises such as squats and deadlifts have secondary emphasis on the erector spinae.

8. Back Exercises Lateral Pulldowns Standing Barbell Row Dumbbell Rows
Supine Pull Ups
Assisted Pull Ups

9. Muscles of Upper Body (Posterior View)
Shoulders

10. Muscles of the Arm

11. Basic Arm Exercises 1. 2. Seated Concentration Curl (Bicep Curl)
Swiss Ball Curl
Cable Rope Tricep Extensions
Overhead Tricep Extensions
Tricep Kickbacks
Alternating Hammer Curls 3. 4. 5. 6.

12. Quiz Time! 1. 2. 3. 4.

13. Quiz Time! 5. 6. 7. 8. 9.

14. Quiz Time!
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11.
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15. Quiz Time!
15b.
15c.
14.
15a.

16. Upper Body/ Arms
18..
18.18
19..
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22.
n/a 20 .