By Muscle Shoulder Deltoid Anterior Deltoid Lateral Supraspinatus Chest Pectoralis Major Sternal Pectoralis Major Clavicular Pectoralis

alis Minor Serratus Anterior Upper Arm Biceps Medial Head Biceps Lateral Head Brachialis Coracobrachialis Triceps Lateral Head Triceps Long Head Triceps Medial Head Forearm Brachiordialis Finger Flexors Finger Extensors Pronators Supenators Wrist Abductors Wrist Adductors Wrist Extensors Wrist Flexors Back Deltoid Posterior Erector Spinae & Co. Infraspinatus Latissimus Dorsi Levator Scapulae Rhomboids Splenius Subscapularis Teres Major Teres Minor Trapezius Upper Trapzius Middle Trapezius Lower Legs Quadriceps Semitendinosis Semimembranosus Biceps Femoris Long Head Biceps Femoris Short Head Reverse curl shoulder Supination flexed X X Bench Press WGA Chin Standing BB Curl X X X Lateral Raise X X Jerk X X X

Reverse curl shoulder flexed

Deadlift X X X X

WGA Chin X X X X X

BB Row to Clavicle X X X

X X X X Squat X

X X X X SLDL X X X Page 1 Lying Leg Curl w/ Plantar Flexion X X X X

By Muscle Sartorius Gracilis Adductor Magnus Adductor Brevis Adductor Longus Pectineus Gluteus Maximus Gluteus Medius Gluteus Minimus Tensor Fascia Latae Calves Gastrocenemius Soleus Popliteus Tibialis Anterior X X X X X ? X X X

? Standing Heel Raise X X Lying Leg Curl Seated Heal Raise X

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By Muscle

WGA Chin -

Neck Extensions

External Rotation X X

Internal Rotation

X X X X X

Abduction Machine

Adduction Machine

Standing Abduction

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By Muscle X X X X X X X X X X Dorsal Flexion X X X

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By Lift Muscle / Lift Arms, Forearms, Shoulders, Thorax Biceps Medial Head Biceps Lateral Head Brachialis Brachiordialis Coracobrachialis Deltoid Anterior Deltoid Lateral Deltoid Posterior Finger Flexors Forearm Flexors Forearm Extensors Pectoralis Major Clavicular Pectoralis Major Sternal Pectoralis Minor Pronators Serratus Anterior Sternocleidomastoid Supinators Triceps Lateral Head Tricpes Long Head Tricpes Medial Head Back Erector Spinae Group Infraspinatus Latissimus Dorsi Levator Scapulae Rhomboids Splenius Subscapularis Supraspinatus Teres Major Teres Minor Trapezius Lower Trapezius Middle Trapezius Upper Legs Adductor Brevis Adductor Longus Adductor Magnus Biceps Femoris Long Head Biceps Femoris Short Head Gluteus Maximus Gluteus Medius Gluteus Minimus Gracilis Pectineus Popliteus Quadriceps Totals 2 2 2 2 2 4 1 3 1 1 1 4 4 2 1 1 1 1 3 3 3 Bench Press Jerk

1 1

1 1

1 1 1 1

1 1 1

1 3 4 2 3 1 1 1 4 3 4 2 2

1 1 2 2 1 3 3 1 1 1 1 1 Page 5

By Lift Sartorius Semimembranosus Semitendinosus Tensor Fascia Latae Gastrocenemius Soleus 0 2 2 1 1 2

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By Lift Push Press Dips WGA Chin 1 1 1 1 1 1 -? ? 1 1 1 1 Bentover Row 1 1 Deadlift -

1 1 1

1 1 -

1 1 1

1 1 1

1 1 1 1 1 1 1 1 1 1 1

1 1 1

1 1 1 1

1 1 1 1

1 1

1 Page 7

By Lift

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By Lift External Rot.Arm Internal Rot.Arm Romanian DL Supine Leg Curl Back Squat

1 1

1 1 1

1 1 1 1

1 1

active insuff. 1 Page 9

By Lift if stance is not wide 1 1 1 1

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By Lift Xverse Abduct Xverse Adduct Standing Heel Raise Seated Heel Raise Wrist Flexion

1 1 1

1 1 1 1 1

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By Lift

1 1 1 Active Insuf. 1

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By Lift Wrist Extension Supination 1 1 Pronation Neck Flexion Neck Extension

1 1 1

Page 13

By Lift

Page 14

By Lift

Page 15

By Lift

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Sheet3

Exercise Selection and Combination Notes: 10/22/07 Bentover Barbell Row To Clavicle deleted. Based on experience, it cannot be done after a Stiff-Legged-Deadlift due to lower back strain. It likely can't be done after any deadlifting and certainly shouldn't go before it. Moreover, analysis reveals that it developes muscles that are involved in other lifts. The reason for including it was that I like rows and it works the posterior deltoid and middle trapezius almost exclusively. Its very likely that the middle trapezius will get its share from snatch-grip racked deadlifts in addition to SLDLs. The posteriod deltoid is a synergist in WGA pulldown/chins. If necessary, a row machine or reverse flye can be used.

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Sheet3

ce, it cannot be after any developes rows and it works the middle s. The posteriod verse flye can be

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