1. Weight Training

2. Bench Press Press away from chest Area of concentration Free Weights
Chest or Pectorials
Free Weights
Must have a SPOTTER!

3. Chest Flies Arms apart, elbows slightly bent
Bring arms together -“Hug a tree”, keep elbows the same
Area of concentration
Chest or Pectorials

4. Lat Pull downs Sit facing, pull straight down to chest
Area of concentration
Back or Lats

5. Back Row/Bent-over rows
Bend over, placing opposite knee on bench, elbow bent 90 degrees
Pull dumbbell up to side (lat) and repeat
Pull in a rowing motion to chest/abs
Area of Concentration
Back Muscles or Lats

6. Bicep Curls (Barbell)
Curl bar from thighs to chest (using only your arms)
Do NOT use your back or swing
Area of Concentration
Biceps

7. Hammer Curls (Dumbbells)
Sitting Curl one dumbell from side to chest (using only your arms)
Switch arms back and forth as if you were running slowly
Do NOT use your back
Area of Concentration
Biceps

8. Triceps Pull downs
Stand straight, legs slightly bent, facing the cable machine.
Palms facing down. Your elbows should be at about a 90 degree angle.
With elbows locked at your sides (in), slowly pull the weight down until your arms are almost straight.
Slowly let the weight back up.
Do NOT use back!
Area of Concentration
Triceps

9. Dips Assisted Dips Full Dips Area of Concentration Knuckles facing out
Legs straight
Dip down until arms are at a 90 degree angle
Full Dips
Starting with arms straight and legs crossed
Dip down until your arms are at a 90 degree angle
Area of Concentration
Triceps

10. Military Press Press weights straight up from Shoulders
Area of Concentration
Shoulders or Deltoids

11. Shoulder Raises
Hold weights to thighs, bring arms straight out in front of you until parallel with ground
Area of Concentration
-Shoulders or (Deltoids)
Hold weights to hips, bring arms straight out to sides
“like you are flying”, until parallel with ground

12. Shrugs Keep arms straight Shrug shoulders up Hold for 5 seconds Repeat
Area of Concentration
Upper back or Traps

13. Pull Ups Area of Concentration For Assisted Pull Ups
Back Muscles or Lats, etc.
For Assisted Pull Ups
Have someone hold your hips, sides, or feet and help guide you up

14. LOWER BODY & CORE

15. Leg Press Press out with legs Area of Concentration:
Quadriceps (main) and Hamstrings

16. Leg Extensions Technique: Area of Concentration:
Sit straight up on bench
Extend legs w/ weight straight out
Area of Concentration:
Quadriceps

17. Leg Curls Technique: Area of Concentration:
Lay down on bench and curl weight to thighs
Area of Concentration:
Hamstrings

18. Dumbbell Squats Technique: Area of Concentration:
Hold Dumbbells in arms
Squat straight down, using your legs (NOT your back)
Go until your thighs are parallel to the floor
Area of Concentration:
Quads and Hamstrings

19. Lunges Technique Area of Concentration: Hold weights at sides
Lunge down (just as we have done in class before)
Hold for 3-5 seconds
Alternate
Area of Concentration:
Quads and Hamstrings

20. Calf Raises Technique: Area of Concentration: Hold Dumbbells in arms
Raise up on your “tip-toes”
Hold for 5 secs
Area of Concentration:
Calves

21. Squat Jumps w/ weights Technique: Area of Concentration:
Hold Dumbbells in arms
Squat straight down, using your legs (NOT your back)
Go until your thighs are parallel to the floor
As you come up Jump off the ground
Area of Concentration:
Quads and Hamstrings

22. Medicine Ball Tosses Area of Concentration: Technique:
Abdominals (abs)
Technique:
Do a sit up
have hands out and ready above head to receive the ball
go down with the ball and back into a sit up
Partner exercise
In by partners feet, Toss ball

23. Medicine Ball Twists Area of Concentration:
Obliques (outside of your abs)
Sit with heels slightly off the ground and twist medicine ball side to side

24. V- Sits with Med Ball Area of Concentration: Technique:
Abdominals (abs)
Technique:
Legs straight out in a “V”
Arms out with Med Ball straight up
Reach with arms to foot, getting your shoulders off the ground
Alternate feet

25. EXERCISE PLANKS Area of Concentration: Technique: Abdominals (abs)
CORE!
Technique:
Get in Push up or plank positions
Opposite leg and arm at same time
Or One leg up in plank
Hold for 5 secs
Alternate