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Guide to Arm Chart and Tables
Raise your left arm beside your body, palm down, and imagine looking into a cross-sectional slice of it. Always view the images from this perspective. If the bodybuilder is facing you while doing the exercise, just put yourself in his/her place and visualize the image being taken of your left upper arm.
Lateral, long, and medial heads of the triceps brachii and the elbow flexors of the biceps brachii and brachialis muscles.
Click to enlarge
Tables of Arm exercises
(NOTE: Two X denote heavy muscle use; one X denotes moderate muscle involvement. No X is indicated for muscles that show no use during exercise.):
Click to enlarge
Guide to Thigh Chart and Tables
Stand, look down at your right leg, and imagine looking into a cross-sectional slice of your right thigh. If the bodybuilder is facing you while doing the exercise, just put yourself in his/her place and visualize the image being taken of your right thigh.
Abbreviations
AD B = Adductor brevis
AD L = Adductor longus
AD M = Adductor magnus
BF = Biceps femoris
GR = Gracilis
RF = Rectus femoris
SR = Sartorius
ST = Semitendinosus
VM = Vastus medialis
VL = Vastus lateralis
VI = Vastus intermedius
Click to enlarge
Table of Thigh exercises
(NOTE: Two X denote heavy muscle use; one X denotes moderate muscle involvement. No X is indicated for muscles that show no use during exercise.):
Click to enlarge
Guide to Calf Chart and Table
Stand, look down at your left leg, and imagine looking into a cross-sectional slice of your left calf. If the bodybuilder is facing you while doing the exercise, just put yourself in his/her place and visualize the image being taken of your left calf.
Abbreviations
SO = Soleus
MG = Medial gastrocnemius
LG = Lateral gastrocnemius
TA = Tibialis anterior
TP = Tibialis posterior
PO = Popliteus
EDL = Extensor digitorum longus
PL = Peroneus longus
Click to enlarge
Table of Calf exercises
(NOTE: Two X denote heavy muscle use; one X denotes moderate muscle involvement. No X is indicated for muscles that show no use during exercise.):
Click to enlarge
Raise your left arm beside your body, palm down, and imagine looking into a cross-sectional slice of it. Always view the images from this perspective. If the bodybuilder is facing you while doing the exercise, just put yourself in his/her place and visualize the image being taken of your left upper arm.
Lateral, long, and medial heads of the triceps brachii and the elbow flexors of the biceps brachii and brachialis muscles.
Click to enlarge
Tables of Arm exercises
(NOTE: Two X denote heavy muscle use; one X denotes moderate muscle involvement. No X is indicated for muscles that show no use during exercise.):
Click to enlarge
Guide to Thigh Chart and Tables
Stand, look down at your right leg, and imagine looking into a cross-sectional slice of your right thigh. If the bodybuilder is facing you while doing the exercise, just put yourself in his/her place and visualize the image being taken of your right thigh.
Abbreviations
AD B = Adductor brevis
AD L = Adductor longus
AD M = Adductor magnus
BF = Biceps femoris
GR = Gracilis
RF = Rectus femoris
SR = Sartorius
ST = Semitendinosus
VM = Vastus medialis
VL = Vastus lateralis
VI = Vastus intermedius
Click to enlarge
Table of Thigh exercises
(NOTE: Two X denote heavy muscle use; one X denotes moderate muscle involvement. No X is indicated for muscles that show no use during exercise.):
Click to enlarge
Guide to Calf Chart and Table
Stand, look down at your left leg, and imagine looking into a cross-sectional slice of your left calf. If the bodybuilder is facing you while doing the exercise, just put yourself in his/her place and visualize the image being taken of your left calf.
Abbreviations
SO = Soleus
MG = Medial gastrocnemius
LG = Lateral gastrocnemius
TA = Tibialis anterior
TP = Tibialis posterior
PO = Popliteus
EDL = Extensor digitorum longus
PL = Peroneus longus
Click to enlarge
Table of Calf exercises
(NOTE: Two X denote heavy muscle use; one X denotes moderate muscle involvement. No X is indicated for muscles that show no use during exercise.):
Click to enlarge
