Strength-training Exercises: Beautiful Arms and Thighs
Posted Aug 24 2008 9:55pm
As promised in Know Your Muscles , I will be providing you with strength-training exercises for the final 2 muscle groups of the frontal physique. To date, we've looked at the chest , the abdominals and the front shoulders , now its time for the upper arms (the biceps) and the thighs (quadriceps).
Some exercises that work the biceps include:
Exercises that work the quadriceps include:
Smith machine squats
45-degree leg press
Horizontal leg press
Finishing up with the supporting muscle groups of the frontal physique, we have the forearms ( flexors and extensors), the sides of the waist (obliques), the inner thighs ( adductors ) and the shin muscles ( tibialis ). Sample exercises are as follows:
Dumbbell wrist curls
Barbell wrist curls
Dumbbell side bends
Hip Adductors :
Seated adduction machine
Cable single-leg adduction
Tibialis anterior (shin):
Band ankle dorsiflexion
Want instructions on how to perform any of these exercises? Reply to this post with your comments. Again, I am providing you with many exercises for your frontal physique so that you can add variety to your workout and you can structure a workout that will give you a well-balanced and sculpted physique.
Next week, we'll work on the rear physique, including the lats, traps, rear shoulders (deltoids), lower back, triceps, glutes , hamstrings and calves. When we are all done, you will structure a 2-3 set workout with varying levels of weight and varying repetitions to keep your body guessing and your muscles growing. By summer, you will look fantastic!