1. Designing Exercise Programs: *Layout *Muscle Groups *Exercises
SHMD 139
6/5/2013

2. When designing an exercise program you need to consider:
Objectives/goals.
Determine:
Frequency
Sets/reps
Type of exercise
Time
Intensity
Intensity
Order of exercise
Rest period lengths
Number of sets/reps
Choice of exercise

3. Frequency Dependant on several factors: Volume (reps, sets, weight).
Intensity.
Exercise selection.
Level of conditioning.
The number of training sessions performed during a specific time period (1 week) may affect the training adaptations.
Training with heavy loads increases the recovery period.

4. Choice of Exercise Equipment type: Machine, free weights, cable etc.
Multi-joint (Prime movers):
E.g. bench press – elbow & shoulder joint.
Single joint:
E.g. bicep curl – only elbow joint.
Contraction type:
Concentric, eccentric, isometric.

5. Order of Exercise
Large muscle groups before small muscle group exercises.
Multi-joint before single joint.
Alternating of upper-body & lower-body exercises for total body sessions.
Power type exercises before other exercise types.
Most intense to least intense.

6. Number of Sets Training volume = REPS x SETS x WEIGHT.
Single set vs. multi-set.
Multi-set shows greater gains in strength.
Number of sets dependant on:
Muscle groups trained (large vs. small).
Intensity (High intensity, fewer sets).
Training phase (Strength, power, endurance etc.).
Level of conditioning.
Number of exercises.

7. Rest Periods Amount of force produced. Power output level.
Muscular endurance: High reps, short rest periods (30-90 seconds).
Muscular strength: Low reps, long rest periods (3-5 minutes).

8. Intensity
Resistance used: Is the stimulus that causes the changes in the measurement of strength and endurance.
Repetition maximums: specific resistance that only allows a certain number of reps to be performed.
Muscle recruitment level.
Power vs. high force.
Repetition speed.

9. Trapezius Muscle Shoulder Shrugs Bent-over Row Upright Row
Standing Row

10. Rhomboids Muscle Reverse Push-Up Seated Row Reverse Fly Seated Row
One Arm Row

11. Lateral Raise - Dumbell
Deltoids Muscle
Military Press
Dips - Bar
Dips - Chair
Lateral Raise - Cable
Lateral Raise - Dumbell

12. Biceps Muscle Bicep Curl - Dumbell Bicep Curl - Cable Pull-Up – Bar
Bicep Curl - Barbell
Bicep Hammer Curls

13. Triceps Muscle Push - Up Triceps Extension - Dumbell Triceps Dips
Triceps Extension - Cable
Triceps Extension – Theraband
Triceps Extension - Barbell
Triceps Cable Push Down

14. Latissimus Dorsi Muscle
Isometric Bridge
Lateral Pull Down - Cable
Bent Over Row - Barbell
Lateral Pull Up - Bar

15. Pectoral Muscle Bench Press- Dumbell Bench Press- Barbell Dumbell
Chest Fly
Bench Press- Dumbell
Bench Press- Barbell
Machine Chest Fly

16. Abdominal Muscle

17. Abdominal Muscle

18. HamstringMuscle
Step - ups
Hamstring Curl

19. HamstringMuscle
Lunges

20. Quadriceps Muscle
Squats
Leg extensions

21. Calf Muscle Tibialis anterior
Toe Lifts
Calf Raises