Please help.:(

Explanation:

1. Biceps

2. Quadriceps

3. Hamstrings

4. Spotter

5. Pectoral

6. FITT

7. Triceps

8. Sets

Bicep curls are the most useful exercises you could do for the bicep. The curl and its variations concentrate on the small muscle to stimulate it directly.

Extensions and curls of legs are very useful for isolation and assistance work for the legs after heavy compound lifts.

A spotter is not always required but it should be when we are lifting more than 70% of our one rep max.

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