How Many Exercises Per Muscle Group Should I Do?

As millions of people continue to sign up for gym sessions hoping to develop a muscular physique, it’s important that they pay attention to the muscle groups they’re training. Toning exercises can significantly assist in fat loss while allowing you to build muscle mass when properly done. Weightlifting exercises, which are the most common example of toning exercises are usually performed with low resistance (using low weight) and high repetitions with rest periods in between. In this guide, you’ll discover various workouts suited to different muscle groups. 

Upper Body

Chest (Pectorals)

The chest fly and bench press are the two types of exercises you can use to train your pectorals. With chest fly, you’ll be standing up or lying on a bench while bringing your arms above to the chest. Bench press involves pushing a weight (dumbbells) away from the pectorals while lying on a bench with your back.  

Front of Arms (Biceps) and Back of Arms (Triceps)

The Preacher curl (performed by curling the hands up to the shoulders with weights) is an ideal workout for the biceps. You can train your triceps with the triceps extension or pushdown. The triceps extension involves lowering a weight and raising it again above the head while the pushdown involves pushing down on a barbell held at the level of your upper chest. 

Shoulders (Deltoids)

The four types of exercises you can use to train your shoulders include the shoulder press, the upright row, the military press and the lateral raise. Though the shoulder press and military press involve lowering a weight held above your head above your shoulders, the military version requires you to stand with your feet together. The upright row requires you to lift a weight straight up to your collarbone while the lateral raise involves lifting weights just below your shoulders with your hands hanging down. 

Mid Back (Lats)

The bent-over row, the pull-up and the pull-down are exercises for training the mid back. You’ll be holding pulling a weight that’s hanging down towards your abdomen as you lean over when doing the bent-over row. The pull-up requires you to pull your body up from a chin bar while the pulldown involved pulling a wide barbell down towards your upper chest. 



Training your upper and lower body while ignoring your waist area won’t give you a well-formed muscular physique. Incorporate the leg raise and the crunch in your routine to train the abdominals. The leg raise involves raising the knees towards the legs or shoulders to a vertical upright posture while the crunch involves curling the shoulders upwards close to the pelvis. 

Lower Back

The good-morning and the back extension help train the lower back. While doing the good morning, you’ll hold two dumbbells or a barbell on your shoulders behind your head. The back extension involved bending down at your waist and strengthening it up again while lying on your belly. 

Lower Body

Front of the Thighs (Quadriceps)

You can train your quadriceps with the wall sit, the leg extension, the deadlift, the squat and the leg press. All of these exercises require weights except for the wall sit. With the wall sit, you’ll be lowering your hips until your hips and knees form a right angle while placing your back against the wall. 

Back of the Legs (Hamstrings) and Calves 

The three exercises for training the hamstrings include the snatch, the leg curl and the stiff-legged deadlift. You’ll need to do the seated calf raise or the standing calf raise when training your calves. Consider training your calves and hamstrings the same day for the best results. 

Summing Up

After learning about the different types of exercises that target different muscle groups, it’s time to fit them in your workout routine. Always train each muscle group in your body to achieve a toned musculature. You can also consult with a trainer on how to fit these exercises in your routine. 

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