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Weight Training - Exercises To Build Muscle & Strength
Weight Training - Exercises To Build Muscle & Strength
Prior to strength training, warm up and flexibility exercises should
be performed. Warm up should include at least 5 minutes of aerobic
activity to provide increased blood oxygen levels and increased
body temperature. Both of these factors will increase the effectiveness
of the strength-training workout.
Exercise sessions should be organized so that the larger muscle
groups are exercised first, followed by the smaller muscle groups.
The order of groups should be as follows:
- Abdomen
- Hips and lower back
- Upper Legs
- Calves
- Chest
- Upper back
- Shoulders
- Triceps
- Biceps
- Waist
- Neck
Weight Training - Exercises
|
Chest Exercises
|
Muscle Group
|
| Bench Press |
Pectorals, Triceps, Anterior Deltoids |
| Inclined Flye |
Outer/Inner Pectorals, Anterior Deltoids |
| Inclined Press |
Upper, Pecs, Triceps, Anterior/Medial Deltoids |
| Declined Press |
Lower/Outer Pectorals, Triceps, Anterior Deltoids
Pectorals |
| Pushup |
Triceps, Anterior Deltoids |
| Cable Crossover |
Upper/Lower Pectorals |
| Pec Deck |
Pectorals, Anterior Deltoids |
|
Back Exercises
|
Muscle Groups
|
| Shrugs |
Trapezius |
| One Arm Row |
Trapezius, Latissimus Dorsi |
| Pull-ups |
Biceps, Rhomboids |
| Back Extension |
Erector Spinae |
| Roman Bench |
Erector Spinae |
| Seated Row |
Erector Spinae, Latissimus Dorsi, Biceps |
| Lateral Pull Down |
Latissimus Dorsi, Biceps |
|
Shoulder Exercises
|
Muscle Groups
|
| Overhead (Military) Press |
Medial Deltoid, Triceps |
| Lateral Raises |
Anterior/Medial Deltoid |
| Front Raises |
Anterior/Posterior Deltoid |
| Prone Flye |
Posterior Deltoid, Rhomboids |
|
Arm Exercises
|
Muscle Groups
|
| Barbell Curl |
Full Biceps/Forearms |
| Dumbbell Preacher Curl |
Upper/Outer Biceps |
| Standing Dumbbell/Low Cable |
Inner Biceps |
| Seated Hammer Curls |
Outer Biceps/Forearms (Brachialis) |
| Seated Inclined Dumbbell Curls |
Lower Biceps |
| Triceps Kickback/Dip |
Triceps Lateral Head |
| Triceps Seated OverHead Ext |
Triceps Medial Head |
| Triceps Lying Extension |
Triceps Long Head |
|
Lower Body
|
Muscle Groups
|
| Squat |
Gluteus Maximus, Quads, Hamstrings, Erectors |
| Front Lunge |
Gluteus Maximus, Quads, Hamstrings |
| Calf Heel Raise |
Gastrocnemius, Soleus |
| Hip Extension |
Gluteus Maximus |
| Hip Abduction |
Abductors, Outer Thigh |
| Hip Adduction |
Adductor, Inner Thigh |
| Leg Press |
Gluteus Maximus, Quads, Hamstrings |
| Leg Extension |
Quads |
| Leg Curl |
Hamstrings |
|
Abdominal
|
Muscle Groups
|
| Upper Crunches/Inclined Sit-up |
Upper Abdomen |
| Lower Crunches/Leg Raises |
Lower Abdomen |
| Side Crunches |
Outer Obliques |
| Crunch Machine |
Abdomen, Hip Flexor |
Fitness Guide
& Training Manual - Main Page
Content Provided by International Fitness Association
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