Broadest muscles
Back muscle - wide-grip pull-ups to the chest, pull-ups behind the neck, pull-ups bent-over barbell row, pull-ups T-bar row, pull-ups dumbbell row
Deltoid muscles
muscle – standing chest barbell press, seated behind-the-neck barbell press, dumbbell press
trapeziform muscle – shrugs, close grip barbell press to chin
biceps – standing barbell arm curl or seated dumbbell arm curl, reverse-grip pull-ups
triceps – close grip barbell bench press, lying and seated French barbell press
quadriceps – squat with barbell on the shoulders, leg press
hamstring - lying leg curl, straight leg deadlift;
calf muscle - standing and seated calf raise, “donkey”
Long muscles
back muscles – deadlift, toe touches with a barbell on the shoulders.
Correct technique of workouts is important
Remember that if doing the workout weights move along a wrong trajectory it can cause the formation of microtraumas in joints and sinews which in due course can provoke a serious injury. Therefore all movements should be done in a plane natural to a given joint.
Full amplitude of movement is also important. This means that you should stretch muscle as much as possible at the beginning of the movement and constract it at the end of movement. It is necessary in order that the muscle would develop throughout all its length - from a sinew to a sinew. Generally, movement should be smooth, without stops and delays.
