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Power Squats - (All Views)

Full-Body Heavy Barbell Circuit • 30s

///// PRIMARY MUSCLES WORKED

GLUTES
- Gluteus maximus
- Gluteus medius

HIP
- Adductor longus
- Gracilis
- Adductor magnus

QUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique
- Rectus abdominis
- Internal oblique
- Pyramidalis

HIP
- iliotibial band
- Sartorius
- Tensor fascia lata
- Iliopsoas
- Pectineus

HAMSTRINGS
- Semimembranosus
- Semitendinosus

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

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    Bench Presses - (All Views)

    Bench Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

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

    ///// SECONDARY MUSCLES WORKED

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    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Serratus anterior

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    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis
    - Biceps brachii, long head
    - Biceps brachii, short head

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid
    - Scalenes
    - Sternohyoid
    - Omohyoid

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    ...

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    Triceps Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

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

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Pectoralis major...

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