[Exercícios Em Inglês]

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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

[Exercícios Em Inglês]

Blz galera?

Esatava lendo esse artigo que me foi indicado sobre como montar um bom treino (How to Design a Damn Good Program, Part 1)

http://www.tmuscle.com/readArticle.do?id=1701042&cr=

Porém, na página 3 do artigo, existem umas tabelas com execícios primários, secundários e auxiliares, todos em inglês. Alguém poderiam me ajudar e dizer por quais nomes estes exercícios são chamados aqui no Brasil? Deve ser algo fácil para quem faz educação física

Valeu povo,

Abs