EXERCISE GROUPINGS
1. Horizontal Pushes: Upper-body exercises in which you move the weight away from your torso horizontally. (Imagine your torso is upright.) Exercises: Any bench press or chest fly; dips
2. Horizontal Pulls: Upper-body exercises that require you to move the weight toward your torso horizontally
Exercises: Any bent-over or seated row; dumbbell or machine reverse flys
3. Vertical Pushes: Upper-body exercises in which you move the weight vertically in relation to your torso
Exercises: Any type of shoulder press; lateral or front raise; upright row
4. Vertical Pulls: Upper-body exercises that require you to move the weight in a downward direction in relation to your upright torso
Exercises: Any pullup, pulldown, or pullover
5. Quad-dominants: Exercises in which your quadriceps are the primary mover
Exercises: Any squat, lunge, or leg extension
6. Hip-dominants: Exercises in which your hamstrings and glutes are the primary movers
Exercises: Any type of deadlift or leg curl
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