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Barbell Squats - (All Views)

Evening Full-Body Workout • 30s

///// PRIMARY MUSCLES WORKED

GLUTES
- Gluteus maximus
- Gluteus medius

QUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique

HIP
- iliotibial band
- Sartorius
- Tensor fascia lata

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

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

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    ///// 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 lat...

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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Supraspinatus

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

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Semispinalis c...

  • Dumbbell Lunges - (All Views)
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    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
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