P facilitar:
Quadriceps
Category
Sample exercises
Primary
Olympic back squat (hip width stance, upright torso), power squat (wide stance, moderate torso lean), front squat
Secondary
Lunge variations, split squat variations, leg press, barbell hack squat, dumbbell squat
Auxiliary
Machine hack squat, step-up variations, leg extension variations, sissy squat
Remedial
Terminal knee extension (with band), band leg extension
Hamstrings/Glutes
Category
Sample exercises
Primary
Romanian deadlift, stiff-leg deadlift, sumo deadlift, snatch grip deadlift
Secondary
Good morning variations, glute-ham raises, leg press (feet high on pad)
Auxiliary
Reverse hyper, pull through, leg curl variations, cable hip extension
Remedial
X-band walks, Cook lift, Swiss ball leg curl, band leg curl
Pectorals
Category
Sample exercises
Primary
Decline bench press, bench press, Gironda dips
Secondary
Incline bench press, DB bench press, DB incline press, neck press
Auxiliary
Cable cross-over, flies variations, pec deck machine, chest press machine
Remedial
Swiss ball push ups, wobble board push-ups
Upper back and rear deltoids
Category
Sample exercises
Primary
Chin-ups variations, pull-ups variations, chest-supported rowing, bent over barbell rowing, T-bar row
Secondary
One-arm dumbbell row, lat pulldown variations, cable seated rowing variations, corner rows, fatman pullups (reverse bar row), seated rope row to neck
Auxilary
Straight-arms pulldown, cable pullover, high pulley cross-rowing, low-pulley cross-row, machine seated row, machine lat pulldown, bent-over rear delt raise, machine rear delt, chest-supported incline rear delt raise,
Remedial
Chest-supported incline DB shrugs, seated cable shrugs (scapular retraction), traps 3 raise
Shoulders
Category
Sample exercises
Primary
Muscle clean and press, military press, push press, seated barbell shoulder press
Secondary
Seated/standing DB press variations, Arnold press, Scott/Thib press, muscle snatch
Auxiliary
Machine shoulder press, lateral raise variations, front raise variations, lateral raise machine
Remedial
Cuban press, external shoulder rotation
Arm flexors (biceps, brachialis)
Category
Sample exercises
Primary
Standing barbell curl, Scott bench barbell curl
Secondary
Hammer curl, seated DB curl variations, Scott bench dumbbell curl, reverse barbell curl (standing or Scott bench), Zottman curl
Auxiliary
Machine curl, cable curl variations, concentration curl
Remedial
Upper arm supination with sledgehammer or Thor's hammer (elbow tucked in to your side and bent at a 90 degrees angle, hold the low position of the hammer/bar with your hand. The starting position has the hand in a pronated position/palm facing down and thumb facing in. You perform the exercise by rotating the forearm while keeping the elbow tucked in and bent at 90 degrees. At the end of the rep, the palm of the hand should be facing up and the thumb facing out)
Triceps
Category
Sample exercises
Primary
Close grip bench press, close-grip decline press, triceps dips
Secondary
Close-grip incline press, reverse-grip bench press, JM press, decline barbell triceps extension, decline DB triceps extension, flat barbell triceps extension, flat DB triceps extension
Auxilary
Overhead DB triceps extension, overhead bar triceps extension, cable triceps extension variations, triceps extension machines
Remedial
Close-grip push up on Swiss ball, close-grip push-up on wobble board