Study Guide for Weight Training Final Exam

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Study Guide for Weight Training Final Exam
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Power/Ground Based ExercisesDone Twice a Week
Squat

• Power Cleans

Jammer Alternating Jammer
Reciprocal Leg
3
Hammer ExercisesDone once a week

• Bench Press

Decline Bench Press
Upright Row
Alternating Incline Press
4
Free Motion ExercisesDone 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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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