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Study Guide for Weight Training Final Exam
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Power/Ground Based Exercises Done Twice a Week
Squat Power Cleans Jammer Alternating Jammer Reciprocal Leg
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Hammer Exercises Done once a week
Bench Press Decline Bench Press Upright Row Alternating Incline Press
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Free Motion Exercises Done Once a Week
Standing Chest Press Standing Row Standing Incline Press Rear Deltoid Shoulder Press Lat Pull-down Tricep Press Bicep Press
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Muscles of the Human Body
0 – Posterior Deltoid (Rear Delts) 1 - Trapezius, superior part 2 - Trapezius, middle part 3 - Trapezius, inferior part 4 - Teres major and minor 5 - Infraspinatus and Rhomboideus 6 - Latissimus dorsi (Lats) 7 – Lumbar (Erector Spinae) 8 - Deltoideus, lateral part (Side Delts) 9 - Biceps brachii (Biceps) 10 - Brachialis 11 - Triceps brachii, lateral head 12 - Triceps brachii, long head 13 - Triceps brachii, medial head 14 - Extensor muscles of the forearm 15 - Flexor muscles of the forearm 16 - Deltoideus, anterior part (Front Delts) 17 - Coracobrachialis 18 - Pectoralis major, clavicular part 19 - Pectoralis major, middle part 20 - Pectoralis major, lower part 21 - Serratus anterior 22 - Rectus abdominis (Abs) 23 - Obliquus externus abdominis (Obliques) 24 - Gluteus maximus 25 - Gluteus medius 26 – Adductors (Hip Flexors) 27 - Quadriceps femoris (Quads) 28 - Hamstrings 29 – Gastrocnemius (Calves) 30 – Soleus Traps Triceps Pecs/Chest
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Machines and Muscle Groups
HAMMER/ PUSH PULL POWER Power Cleans Deltoids, Triceps, Middle Back, Lower Back, Traps, Forearms, Quadriceps, Hamstrings, Calves, Shoulders, Glutes Squats Quadriceps, Glutes, Hamstrings, Calves, Lower Back Jammer Quadriceps, Glutes, Hamstrings, Gastrocnemius, Triceps, Lats, Deltoids Alternating Jammer Hip Flexors, Deltoids, Latissimus Dorsi, Reciprocal Leg Quadriceps, Hamstrings Upright Rows Latissimus Dorsi, Rhomboids, Trapezius, Rear Deltoid, Teres Major, Biceps Bench Press Middle Pectorals, Upper/Lower Pectorals, Triceps, Front Deltoids Decline Press Lower Pectorals, Middle/Upper Pectorals, Triceps, Front Deltoids Alternating Incline Hip Flexors, Erector spinae, Deltoids, Latissimus Dorsi
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Machines and Muscle Groups
FREE MOTION/ Metabolic Ground Based Circuit Standing Chest Press Pectorals, Deltoids, Biceps, Abdominals Standing Row Latissimus Dorsi, Rhomboids, Trapezius, Rear Deltoid, Teres Major, Biceps, Abdominals Incline Press Pectorals, Deltoids, Triceps, Abdominals Standing Rear Deltoid Rear Deltoids, Trapezius, Latissimus Dorsi, Abdominals Standing Military/ Shoulder Press Deltoids, Latissimus Dorsi, Trapezius, Abdominals, Erector Spinae Seated Lat Pull down Latissimus Dorsi, Rhomboids, Biceps Standing Tricep Press Triceps, Anterior Deltoids, Pectoralis Major, Abdominals Standing Bicep Curl Biceps, Abdominals
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Trapezius / Rhomboids Rectus
Muscle Action ANTAGONIST Triceps Latissimus Dorsi Trapezius / Rhomboids Rectus Erector Spinae Gluteus Maximus Hamstrings Gluteus Medius Gastrocnemius AGONIST (Prime Mover) Biceps Deltoids Pectoralis Major Abdominis Iliopsoas Quadriceps Hip Adductor Tibialis Anterior
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