What does fact checked mean?
At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- ACSM.org: Recommendations on Quantity and Quality of Exercise
- ACSM.org: Recommendations on Quantity and Quality of Exercise
- ExRx.net: Exercise and Muscle Directory
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Workout Routines by Muscle Groups
Berc/iStock/Getty Images
Training with free weights helps you to develop muscle strength, size and definition. Weightlifting also helps you to burn fat and improves your mood. Resistance training programs usually focus on working out one muscle group at least two times each week. Some programs work out one muscle group each day while other strategies group together chest with triceps, back with biceps or legs with abdominals. Before starting a resistance-training regimen please consult a physician.
Legs
The quads, hamstrings, glutes and calves are the primary muscle groups in your legs. Do barbell squats and barbell lunges to pack muscle mass onto your quadriceps muscles. To hit your hamstring muscles perform good mornings and Romanian deadlifts. One-legged cable kickbacks and barbell hip thrusts develop strength and definition in your glute muscles and standing calf raises develop muscle mass and definition in your calves. Do three sets of 10 repetitions for each exercise to develop strong, well-defined legs.
Chest
The pectoralis major and minor are the primary muscles in the chest region. Perform bench presses and decline bench presses to develop muscle mass and strength in your pectoralis major. Focus on your pectoralis minor muscles by doing weighted chest dips. Perform three sets of 10 repetitions for each exercise to develop muscle strength and size in your chest area.
Shoulders
The deltoid muscle, with its anterior, lateral and posterior heads, is the main muscle in the shoulder area. Perform seated military presses to target the entire deltoid muscle and do front barbell raises to concentrate on the anterior head of the deltoid. Do three sets of 10 repetitions to add muscle mass and strength to your shoulders.
Back
The latissimus dorsi and teres major muscles are the main muscle groups within the back. Do pullups, barbell pullovers and close-grip pulldowns to develop muscle strength, size and definition in your back muscles. Perform three sets of 10 repetitions to build up overall power in your back.
Arms
The biceps brachii, triceps brachii and forearms are the primary muscle groups in your arms. Do barbell curls to develop a peak in your biceps muscle. Perform lying triceps extensions to pack mass onto your triceps. Do barbell reverse curls to target your forearms. Do three sets of 10 repetitions for each exercise to build bigger, stronger arms.
Abdominals
The rectus abdominus is the main muscle in the abdominal region. Perform weighted crunches, incline situps and hanging leg raises to bring definition to your abdominal muscles. Do four sets of 20 repetitions for each exercise to develop core strength and tighter, leaner abs.
References
Writer Bio
Based in New Jersey, Ryan Biddulph has been writing since 2010, with his articles appearing on LIVESTRONG.COM, among others. He has helped clients reach their personal fitness goals since 2001. He also runs an Internet marketing blog. He holds a Bachelor of Science in meteorology from Kean University and a certificate in Web development from the Cittone Institute.