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Seated Dumbbell Presses - (All Views)

Captain Workout (Day 2) - PLYOMETRIC & ABS • 30s

///// PRIMARY MUSCLES WORKED

SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoid

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

///// SECONDARY MUSCLES WORKED

NECK
- Levator scapula
- Semispinalis capitis
- Splenius capitis
- Sternocleidomastoid

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

BICEPS
- Biceps brachii
- Brachialis

FOREARMS
- Anconeus
- Brachioradialis
- Extensor carpi ulnaris
- Extensor digiti minimi
- Flexor carpi ulnaris
- Extensor carpi radialis brevis
- Extensor carpi radialis longus
- Abductor pollicis longus
- Extensor pollicis longus, tendon

Up Next in Captain Workout (Day 2) - PLYOMETRIC & ABS

  • Dumbbell Lunges - (All Views)
    00:30
    Dumbbell Lunges - (All Views)

    Dumbbell Lunges - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    QUADS
    - [R] Rectus femoris
    - [R] Vastus intermedius
    - [R] Vastus lateralis
    - [R] Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - [L] Gluteus maximus
    - [L] Gluteus medius

    HIP
    -...

  • Dumbbell Lunges - (All Views) - LEFT
    00:30
    Dumbbell Lunges - (All Views) - LEFT

    Dumbbell Lunges - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    QUADS
    - [L] Rectus femoris
    - [L] Vastus intermedius
    - [L] Vastus lateralis
    - [L] Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - [R] Gluteus maximus
    - [R] Gluteus medius

    HIP
    -...

  • Dumbbell Squats - (All Views)
    00:30
    Dumbbell Squats - (All Views)

    Dumbbell Squats - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    ABS
    - External oblique

    HIP
    - iliotibial band
    - Tensor fascia lata

    HAMSTRIN...

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