101 Muscle-Shaping Workouts & Strategies for Women (101 Workouts) by Muscle -- Read -- Imperial Library of Trantor

Index

Title Copyright Contents Chapter 1 Basic Training Chapter 2 Warming up

Bend and Reach Reverse Lunge and Reach Turn and Reach Sit-up with Knee in Lying Back Extension Windmill Skip, High Knee Raise Sidestep

Chapter 3 Abdominals

Ball Crunch Ball Pike Cross-Body Crunch Decline Weighted Twist Half Rollback on Ball Hanging Leg Raise High-Cable Chop Hip Thrust Leg and Arm Press Medicine-Ball Oblique Crunch Medicine-Ball Reverse Crunch Plank-to-Knee Tuck Reverse Trunk Twist Scissor Cycle Sidewinder Weighted Ball Crunch Beginner Workouts Intermediate Workouts Advanced Workouts Can’t-Get-to-the-Gym Workouts

Chapter 4 Arms

Alternating Dumbbell Curl Barbell Curl Basic Biceps Dumbbell Curl Bench Dip Biceps Cable Curl Concentration Curl Hammer Curl High-Cable Curl Incline Alternating Dumbbell Curl Lying Overhead Dumbbell Press Lying Triceps Extension Prone Triceps Extension Rotating French Press Triceps Kickback Triceps Pressdown Beginner Workouts Intermediate Workouts Advanced Workouts Can’t-Get-to-the-Gym Workouts

Chapter 5 Back

Angled Pulldown Assisted Pull-up Bent-over Barbell Row High-Cable Row on Ball Lat Pulldown One-Arm Dumbbell Row One-Arm Seated Cable Row Pull-up Seated Cable Row Smith Machine Incline Row Machine Row Beginner, Intermediate Workouts Advanced, Can’t-Get-to-the-Gym Workouts

Chapter 6 Chest

Ball Push-up on Shins Ball Push-up on Thighs Barbell Bench Press Flat-Bench Dumbbell Flye Flat-Bench Dumbbell Press Full Push-up I Ncline Dumbbell Press Incline Low-Cable Flye Knee Push-up Machine Chest Press S Tanding Cable Flye B Eginner, Intermediate Workouts Advanced, Can’t-Get-to-the-Gym Workouts

Chapter 7 Glutes/Legs

A It Ernating Reverse Bench Lunge Ball Bridge Baii Bridge Curl Ball Glute Lift Ball Wall Squat Cable Kickback Jump Squat Leg Press Plié Dumbbell Squat Reverse/Front Lunge Romanian Deadlift Seated Abduction Seated Adduction Seated Leg Curl Side Lunge One-Leg Bench Lunge Smith Machine Lunge Squat Standing Cable Abduction Standing Cable Adduction Stationary Lunge Step-up Lunge with Knee Lift Walking Lunge Beginner Workouts Intermediate Workouts Advanced Workouts Can ‘T-Get-to-the-Gym Workouts

Chapter 8 Shoulders

Bar Bell Overhead Press Bent-over High Row Bent-over Standing Rear Flye Front Raise Incline Side-Lying Raise Prone Flye Seated Dumbbell Lateral Raise Seated Machine Press Seated Dumbbell Overhead Press Standing Dumbbell Lateral Raise Standing Dumbbell Overhead Press Dumbbell Upright Row Beginner, Intermediate Workouts Advanced, Can’t-Get-to-the-Gym Workouts