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Deadlifts - (All Views)

Captain Workout (Day 1) - BACK & SHOULDERS & ARMS • 30s

///// PRIMARY MUSCLES WORKED

NECK
- Levator scapula
- Splenius capitis

BACK
- Trapezius

FOREARMS
- Flexor digitorum superficialis
- Flexor digitorum profundus

ABS
- External oblique
- Rectus abdominis

GLUTES
- Gluteus maximus

QUADS
- Rectus femoris
- Vastus lateralis
- Vastus medialis

HAMSTRINGS
- Biceps femoris, long head
- Biceps femoris, short head

///// SECONDARY MUSCLES WORKED

NECK
- Sternocleidomastoid
- Scalenes

SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoid

CHEST
- Pectoralis major
- Serratus anterior

TRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial head

BICEPS
- Biceps brachii
- Brachialis

FOREARMS
- Anconeus
- Brachioradialis
- Extensor carpi ulnaris
- Extensor digiti minimi
- Flexor carpi radialis
- Flexor carpi ulnaris
- Extensor carpi radialis brevis
- Extensor carpi radialis longus
- Palmaris longus

ABS
- Linea alba

HIP
- iliotibial band
- Sartorius
- Adductor longus
- Gracilis
- Iliopsoas
- Pectineus
- Adductor magnus

CALVES
- Extensor digitorum longus
- Gastrocnemius, lateral head
- Gastrocnemius, medial head
- Peroneus brevis
- Peroneus longus
- Soleus
- Tibialis anterior
- Extensor digitorum
- Flexor digitorum longus

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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [R] Posterior deltoid

    BACK
    - [R] Trapezius
    - [R] Latissimus dorsi
    - [R] Rhomboid major
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    BICEPS
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    - [R] Brachialis

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    ///// SECONDARY MUSCLES WORKED

    NECK
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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [L] Posterior deltoid

    BACK
    - [L] Trapezius
    - [L] Latissimus dorsi
    - [L] Rhomboid major
    - [L] Teres major

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    FOREARMS
    - [L] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Trapezius
    - Rhomboid major

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid

    SHOULDERS
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