1. Things to know… Dumbell vs barbell Reps vs sets Full range of motion
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2. CHEST = PECTORALIS Bench Press Incline Bench Press Decline Bench Press
Dumbbell Flys
Incline Dumbbell Flys
Decline Dumbbell Flys
Dips
Push Ups
Pec Dec (Machine)

3. Back = Lats and Traps Lat pull-downs (machine) Seated rows (machine)
Bent over rows
Bent over rows (dumbbell)
Shoulder shrugs
Upright rows

4. Shoulders = Deltoids Military press (free weights)
Military Press (machine)
Front lateral raises
Side lateral raises
Upright rows

5. Arms = Biceps Seated preacher curls Seated one arm curls
Standing one arm curls
Standing two arm curls
Pull-ups (underhand grip)

6. Arm = Triceps Close grip bench press Tricep extensions (machine)
Tricep extensions (dumbbell)
Kick backs
Bench dips

7. Forearms = Flexors Wrist curls (barbell) Wrist curls (dumbbell)
Wrist roller

8. Legs = Quads/Hamstrings
Squats
Hip Sled
Power Ply
Lunges
Leg Extension
Leg Curl

9. Legs = Calves
Calf Raises
Toe Extensions

10. When Designing your program…
Principle of Specificity
Sport, weight loss, weight gain, etc.
Balance workload
Push / Pull exercises
Time to recover (1-3 days)
Work major muscles first
Should complete approx. 15 sets a day

11. Sample Programs 3-day rotation 2 day rotation BFS Legs/shoulders Arms
Chest/back
2 day rotation
Upper body
Lower body
BFS

12. Homework assignment
Write 1-2 paragraphs describing your training program.
Name specific exercises, sets, and reps
Sample

13. Due Tomorrow Folders Completed test and measurement Sheets Due Monday
For sale at school store
I will hold folders each if you want me too.
I will collect each Friday for points
Keep accurate information!
Completed test and measurement Sheets
Due Monday
Paragraph and program