• You're all caught up!

Workout Routines by Muscle Groups

author image Ryan Biddulph
Based in New Jersey, Ryan Biddulph has been writing since 2010, with his articles appearing on LIVESTRONG.COM, among others. He has helped clients reach their personal fitness goals since 2001. He also runs an Internet marketing blog. He holds a Bachelor of Science in meteorology from Kean University and a certificate in Web development from the Cittone Institute.
Workout Routines by Muscle Groups
A fitness class lifting barbells. Photo Credit Berc/iStock/Getty Images

Training with free weights helps you to develop muscle strength, size and definition. Weightlifting also helps you to burn fat and improves your mood. Resistance training programs usually focus on working out one muscle group at least two times each week. Some programs work out one muscle group each day while other strategies group together chest with triceps, back with biceps or legs with abdominals. Before starting a resistance-training regimen please consult a physician.


The quads, hamstrings, glutes and calves are the primary muscle groups in your legs. Do barbell squats and barbell lunges to pack muscle mass onto your quadriceps muscles. To hit your hamstring muscles perform good mornings and Romanian deadlifts. One-legged cable kickbacks and barbell hip thrusts develop strength and definition in your glute muscles and standing calf raises develop muscle mass and definition in your calves. Do three sets of 10 repetitions for each exercise to develop strong, well-defined legs.


The pectoralis major and minor are the primary muscles in the chest region. Perform bench presses and decline bench presses to develop muscle mass and strength in your pectoralis major. Focus on your pectoralis minor muscles by doing weighted chest dips. Perform three sets of 10 repetitions for each exercise to develop muscle strength and size in your chest area.


The deltoid muscle, with its anterior, lateral and posterior heads, is the main muscle in the shoulder area. Perform seated military presses to target the entire deltoid muscle and do front barbell raises to concentrate on the anterior head of the deltoid. Do three sets of 10 repetitions to add muscle mass and strength to your shoulders.


The latissimus dorsi and teres major muscles are the main muscle groups within the back. Do pullups, barbell pullovers and close-grip pulldowns to develop muscle strength, size and definition in your back muscles. Perform three sets of 10 repetitions to build up overall power in your back.


The biceps brachii, triceps brachii and forearms are the primary muscle groups in your arms. Do barbell curls to develop a peak in your biceps muscle. Perform lying triceps extensions to pack mass onto your triceps. Do barbell reverse curls to target your forearms. Do three sets of 10 repetitions for each exercise to build bigger, stronger arms.


The rectus abdominus is the main muscle in the abdominal region. Perform weighted crunches, incline situps and hanging leg raises to bring definition to your abdominal muscles. Do four sets of 20 repetitions for each exercise to develop core strength and tighter, leaner abs.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.