Term
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Definition
Quads, Glutes
Hamstring, Calf |
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Term
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Definition
Quads, Glutes
Lower Back, Hamstring, calf |
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Term
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Definition
Qauds. Glutes, Hamstring
calf |
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Term
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Definition
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Term
|
Definition
quads, glute, lower back, trap
lat, hamstring, calf |
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Term
Pullups
lat pull down
bent over row
T-bar/seated row |
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Definition
lat trap
rear delt, biceps
(rows also have lower back 1) |
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Term
|
Definition
lat trap
rear delt, biceps |
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Term
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Definition
(inner) chest, lat, rib cage expansion, ratchet
front delt |
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|
Term
bench press
(incline, decline, close grip) |
|
Definition
chest
front delt, triceps
incline: upper chest
decline: lower chest
close grip: inner chest&triceps |
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Term
|
Definition
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Term
|
Definition
tricepts (lower chest)
front delt (lower chest) |
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Term
|
Definition
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Term
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Definition
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Term
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Definition
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Term
|
Definition
front delt
triceps, ratchet, trap |
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Term
| behind the neck shoulder press |
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Definition
front &side dlet
triceps, ratchet, trap |
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Term
|
Definition
side deltoid
trap, forearm |
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Term
|
Definition
front deltiod
trap, forearm |
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Term
|
Definition
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Term
|
Definition
trap, front delt
forearm, biceps |
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Term
|
Definition
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Term
|
Definition
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Term
|
Definition
biceps (peak development)
forearm |
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Term
|
Definition
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Term
|
Definition
extra outer biceps
forearm |
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Term
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Definition
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Term
|
Definition
upper abdomen
lower back, glute |
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Term
|
Definition
lower/side abdomen
lower back |
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Term
| reps/sets/rest-strength vs. muscle vs. endurance |
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Definition
strength: 3-5X 2-3min
muscle: 8-12X 1-2min
endurance: 12-20, less than 30 seconds |
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Term
| barbell vs. dumbbell vs. machine |
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Definition
machine: safer, set pathway--smaller range of motion
free weights: creativity, increased range of motion, more muscles (can be limiting but better for shaping up), symmetry
barbell: in the middle |
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Term
| muscle contraction: concentric/eccentric (positive/negative |
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Definition
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