Stronger Arms & Upper Body

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Mục lục

Foundations to Training 1

Chapter 1 Upper-Body Anatomy . . . . . . . . . . . . . . . 3

Chapter 2 Training Fundamentals . . . . . . . . . . . . . . 15

Chapter 3 Exercise Essentials . . . . . . . . . . . . . . . . . 23

Part II Upper-Body Exercises 41

Chapter 4 Chest Exercises . . . . . . . . . . . . . . . . . . 43

Chapter 5 Back Exercises . . . . . . . . . . . . . . . . . . . 65

Chapter 6 Shoulder and Trapezius Exercises . . . . . . . . . 89

Chapter 7 Triceps Exercises . . . . . . . . . . . . . . . . .119

Chapter 8 Biceps and Forearm Exercises . . . . . . . . . . 141

Chapter 9 Rotator Cuff Exercises . . . . . . . . . . . . . . 169

Part III Advanced Applications 179

Chapter 10 Advanced Training Methods . . . . . . . . . . . 181

Chapter 11 Tailor-Made Programs . . . . . . . . . . . . . . 199

Chapter 12 Ready-to-Use Workouts . . . . . . . . . . . . . 219