1. RFH Weight Training & Fitness

2. Rowers
Uses:
-cardiovascular activities

3. Elliptical
Uses:
-Cardiovascular activities

4. Recumbent Bike
Uses:
-Rehab and cardiovascular activities

5. Treadmills
Uses:
-Cardiovascular activities

6. Medicine Ball Uses: -Plyometric slams/throws and other variations
-Weighted core exercises
Resistance type: free weight

7. Assisted Pull-Ups/Dips
Uses:
-Assisted or non-assisted pull-ups and dips
Resistance type: Bodyweight or cable assisted

8. Multiple Chest Press Uses: -Incline, flat, or decline chest press
Resistance type: cable

9. Plate Loaded Shoulder Press
Uses:
-Single or double arm shoulder press
Resistance type: Plate loaded

10. Dumbbells
Uses:
-Anything
Resistance type: free weight

11. Chest/Rear Delt Flye
Uses:
-Single or double arm chest and rear delt flye
Resistance type: cable

12. Leg Press Uses: -Single or double leg press -Calf raises
Resistance type: cable

13. Preacher Curl
Uses:
-Preacher curls
Resistance type: Free weight

14. Seated Leg Extension
Uses:
-Single or double leg extension
Resistance type: Plate loaded

15. Plate loaded Shrug/Dead Lift
Uses:
-Shrugs
-Dead lift
Resistance type: Plate loaded

16. Lying Leg Curl Uses: -Single or double hamstring curl
Resistance type: Plate loaded

17. Jammer Uses: -Dynamic incline press -Sport specific
Resistance Type: Plate Loaded

18. Hex bars
Uses:
-Shrugs
-Dead lifts
-Neutral grip inverted rows

19. Chains Uses: -Can be hung on the end of a BB to add varied resistance
-Work with the natural strength curve
-During the portion of the exercise when you are at your weakest the chains will pile up on the floor and the overall BB weight will be at it’s lightest.
-As the bar is moved upward and you are at your strongest, the chain lifts off of the ground making the bar heavier.

20. Clips Uses: -Secures weight plates to all bars
-Should be used on ALL free weight BB exercises.

21. Incline Bench Uses: -Incline bench press -Incline DB rows
-Incline DB curls

22. Plyo-Boxes
Uses:
-Box jumps
-Depth jumps
-Medicine ball depth press

23. Cable Cross-Over Uses:
-Cable resisted chest flyes from multiple angles
-Triceps pushdowns or biceps curls at either tower
-Cable rows or Pull downs at either tower
-Wide grip or neutral grip pull ups in the center
Resistance Type: Cable

24. Decline Bench Uses: Sit ups and other core strengthening movements
Decline DB or BB chest press for development of the pectoralis (chest) muscle.