a. abdominals (abs) and obliques of the front midsection
b. biceps and brachialis (front of the upper arm)
c. buttocks or glutes (glutei muscles)
d. calves (gastrocnemius and soleus)
e. chest (pectorals, or pecs)
f. erectors (columns of muscle on either side of the spine)
g. forearms
h. lats (latissimus dorsi, muscles on the back under the arms)
i. neck
j. shoulders (deltoids, or delts)
k. thighs (quads or quadriceps on the front, hams or hamstrings on the
rear, and the thigh adductor muscles)
l. triceps (rear upper arm)
m. upper back (small muscles around the shoulder blades, and the large
trapezius covering much of the upper back)Anatomy charts are provided at the end of this chapter.Exercises and equipment
. Exercises can be done with free weights (primarily long-bar barbells and
short-bar dumbbells), or machines. e former are the traditional and most
versatile way of training. Machines reduce the need for instruction and the
chance of acute injury. It is harder to lose control with a machine than free
weights.. Free weights properly used are safe, but they require more expertise and skill
than does a machine. While some machines are valuable if used properly,
most are a hindrance to progress for the serious trainee. Some are even dan-
gerous because they lock the user into a movement pattern that may not fit
individual parameters such as height and limb lengths.. ough the risk of acute injury is usually reduced in machine exercises,
there is often an increased chance of chronic injuries and irritations. And
for home trainees, machines are usually prohibitively expensive.