Front

1. 01

   Shoulders

   Rounded, capped delts that widen the frame and make the waist look smaller.

2. 02

   Chest

   Full, square pecs built with heavy presses and a deep stretch on every rep.

3. 03

   Arms

   Biceps, triceps and forearms trained for size and detail, not just pump.

4. 04

   Abs & core

   A tight, stable core that shows up once the diet is right and holds posture on stage.

5. 05

   Quads

   Sweep and separation from squats, presses and high-volume leg work.

6. 06

   Calves

   Often the missing piece. Trained often, with full range and a hard pause.

Back

1. 07

   Traps

   Thick upper traps that frame the neck and finish the shoulder line.

2. 08

   Rear delts

   The back of the shoulder: key for 3D shoulders and healthy posture.

3. 09

   Lats

   Wide lats that create the V-taper. Built with rows, pull-downs and a strong mind-muscle link.

4. 10

   Triceps

   Two thirds of the arm. Horseshoe shape comes from heavy pressing and isolation.

5. 11

   Lower back

   The spinal erectors: the Christmas-tree detail and the base of every big lift.

6. 12

   Calves

   Diamond-shaped calves seen from behind finish the lower-body line.