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Workout book

Chest

Chest

Clavicular head ↗Sternocostal head ↗Pectoralis minor ↗

Serratus anterior

Serratus anterior ↗

Back

Back

Latissimus dorsi ↗Rhomboids ↗Erector spinae ↗

Trapezius

Upper trapezius ↗Middle trapezius ↗Lower trapezius ↗

Shoulders

Shoulders

Anterior deltoid ↗Middle deltoid ↗Posterior deltoid ↗

Rotator cuff

Supraspinatus ↗Infraspinatus ↗Teres minor ↗Subscapularis ↗

Neck

Sternocleidomastoid ↗Longus colli & longus capitis ↗Scalenes ↗Splenius capitis & cervicis ↗Levator scapulae ↗Suboccipital muscles ↗

Arms

Biceps

Long head ↗Short head ↗Brachialis · supporting muscle ↗

Triceps

Long head ↗Lateral head ↗Medial head ↗

Forearms

Brachioradialis ↗Flexor carpi radialis ↗Flexor carpi ulnaris ↗Flexor digitorum superficialis ↗Flexor digitorum profundus ↗Flexor pollicis longus ↗Extensor carpi radialis longus & brevis ↗Extensor carpi ulnaris ↗Extensor digitorum ↗Extensor pollicis longus & brevis ↗Abductor pollicis longus ↗Pronator teres ↗Pronator quadratus ↗Supinator ↗

Hands

Abductor pollicis brevis ↗Flexor pollicis brevis ↗Opponens pollicis ↗Adductor pollicis ↗Hypothenar muscles ↗Lumbricals ↗Dorsal interossei ↗Palmar interossei ↗

Core

Core

Rectus abdominis ↗Internal & external obliques ↗Transversus abdominis ↗

Deep trunk

Multifidus ↗Quadratus lumborum ↗Diaphragm ↗Pelvic floor ↗

Legs

Quadriceps

Rectus femoris ↗Vastus lateralis ↗Vastus medialis ↗Vastus intermedius ↗

Hamstrings

Biceps femoris ↗Semitendinosus ↗Semimembranosus ↗

Glutes

Gluteus maximus ↗Gluteus medius ↗Gluteus minimus ↗

Adductors

Adductor longus ↗Adductor brevis ↗Adductor magnus ↗Gracilis ↗Pectineus ↗

Hip flexors

Psoas major ↗Iliacus ↗Tensor fasciae latae ↗Sartorius ↗

Hip rotators

Piriformis ↗Obturator internus ↗Obturator externus ↗Superior gemellus ↗Inferior gemellus ↗Quadratus femoris ↗

Calves

Gastrocnemius ↗Soleus ↗

Shins & ankles

Tibialis anterior ↗Tibialis posterior ↗Fibularis longus & brevis ↗Extensor digitorum longus ↗Extensor hallucis longus ↗Flexor digitorum longus ↗Flexor hallucis longus ↗

Feet

Abductor hallucis ↗Flexor hallucis brevis ↗Adductor hallucis ↗Flexor digitorum brevis ↗Quadratus plantae ↗Foot interossei & lumbricals ↗Abductor digiti minimi ↗Extensor digitorum & hallucis brevis ↗