Know What You're Training
Every exercise in your program has a target. This page shows you where that target is.
You don't need to memorize anatomy. You need to know roughly where a muscle sits and what movement it does, because that's what tells you whether an exercise is working. If you finish a set of rows and your biceps are cooked but your back never felt anything, you learned something about your form.
Two views below: the front of the body and the back. Tap any muscle name under a view and you'll get what it does plus a few exercises that train it.
The Diagrams
Fourteen muscle groups, front and back. Tap a name to read about it.
Tap a muscle name under either view to see what it does and which exercises train it.
How to Use This
Before a set, know the target. During the set, check that the target is the muscle doing the work. If you feel an exercise everywhere except where you're supposed to, the weight is usually too heavy or the range of motion is too short.
Muscles that sit close together often help each other. Pressing works chest and front delts and triceps together; pulling works lats and rhomboids and biceps together. That's normal. Your program is built so each group gets enough direct work across the week.
If you can't feel the target muscle working, drop the weight and slow the eccentric down before you change anything else.
What Comes Next
You know the terms and you know the targets. Next is how to actually move.
Next page: Form and Technique