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AN INTERACTIVE TOUR DESIGNED TO AN INTERACTIVE TOUR DESIGNED TO INCREASE YOUR KNOWLEDGE OF STRENGTH INCREASE YOUR KNOWLEDGE OF STRENGTH
TRAINING!TRAINING!
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WHY LIFT WEIGHTS?
• Improves your ability in sports and activities
• Improve strength and fitness for daily life
• For power lifting competitions• Bodybuilding
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WHAT ARE THE BENEFITS OF LIFTING?
• Improved athletic or activity performance such as speed, power, and quickness
• Reduces injury potential• Increases flexibility• Improved confidence• Improved fitness• Helps rehabilitate injured areas
of the body
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HOW DO I SET UP A PROGRAM?
• State your objective/goal• Create a program which will best
help you achieve this goal• The program should be designed to
benefit your needs (not your friends!)
• The program should be balanced…
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The 4 components
of a balanced
weight training program ARE…
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HOW DO I GET STARTED?
Read about each of the machines, then you’ll be ready to design your own program
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#1 FRONT MILITARY PRESS
• Deltoids (shoulders)
• Triceps
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#2 LOW ROW
• Latissimus dorsi (back)
• Rhomboids (back)• Posterior deltoids
(back)• Trapezius (back)• Biceps (front of
arm)
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#3 SHOULDER PRESS
• Deltoids (Shoulders)
• Triceps (arm)
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#4 HIGH ROW
• Latissimus Dorsi• Posterior Deltoids
(shoulder)• Rhomboids• Biceps
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#5 INCLINE PRESS
• Pectorals (chest)• Deltoids
(shoulder)• Triceps (arm)
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#6 LAT PULLDOWN
• Latissimus Dorsi
• Biceps
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#7 ABDOMINAL MACHINE
Abdominal muscles
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#8 PULL-UP/DIP MACHINE
• Bicep
• Triceps
• Trapezius
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#9 LEG PRESS
• Quadriceps
• Hamstrings
• Gluteus Maximus
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#10 BENCH PRESS
• Pectorals
• Deltoids
• Triceps
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#11 LEG CURL
• Hamstrings
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#12 TRICEP EXTENSION
• Triceps (back of upper arm)
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#13 ARM CURLS
• Biceps
• Forearm
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#14 LEG CURL
• Hamstrings• Gastrocnemius
(secondary)
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#15 DECLINE PRESS
• Pectorals
• Deltoids• Triceps
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#16 SEATED BENCH PRESS
• Pectorals• Deltoids• Triceps
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#17 MONSTER
• Quadriceps• Hamstrings• Gluteus Maximus
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#18 LEG EXTENSION
• Quadriceps
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#19 CALF RAISES
• Gastrocnemius
• Soleus
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WEIGHT ROOM SAFETY• Dress in appropriate clothes- No
street clothes• Use equipment as it is intended to
be used• No Horseplay• Don’t interfere with anyone who is
lifting• When using free weights, be sure
to have a spotter• When lifting in a vertical position,
use a weight belt• Return all plates to the proper
weight tree• No loitering in the weight room
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CORRECT SPOTTING TECHNIQUES
• Pay attention to the person doing the lift, be ready to help!
• Both lifters should return the bar to the resting position before releasing.
• Make sure your spotter is able to lift the weight and help you!!!
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Special Rules!
• Wipe sweat off benches• Unload heavy plates • Put weights back in
their place• Return pencils/lift
sheets to the proper file
• Avoid disturbing others• Never hog equipment• Avoid banging plates
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NOW, Create your own workout!
Choose 2 exercises from the areas listed below for your own workout plan…
•Chest
•Back
•Shoulder
•Arms
•Legs
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Click on the shoulder, chest, arm or leg to find out what lifts will help you… CLICK HERE FOR BACK VIEW
OF BODY
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Click on the back to find lifts to help in that area…
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CHEST EXERCISES
•Bench press
•Decline press
•Incline press
BACK TO FRONT VIEW OF BODY
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SHOULDER EXERCISES
•Front military press
•Shoulder press
BACK TO FRONT VIEW OF BODY
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ARM EXERCISES
•Pull up/ Dip machine
•Tricep extension
•Arm curls
BACK TO FRONT VIEW OF BODY
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BACK EXERCISES
• Low row
•High row
•Lat pull-down
BACK TO BACK VIEW OF BODY
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LEG EXERCISES
•Leg press
•Leg curl
•Leg curl2
•Monster
•Leg extension
•Calf raises
BACK TO FRONT VIEW OF BODY
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We hope you’ve enjoyed your virtual tour of the
SBHS weight room!
Enjoy your workout!START OVER