Study Guide for Weight Training Final Exam

Power/Ground Based ExercisesDone Twice a Week

Power Cleans

Squat

Reciprocal LegJammer Alternating Jammer

Hammer ExercisesDone once a week

Bench Press Decline Bench Press

Alternating Incline PressUpright Row

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

0 – Posterior Deltoid (Rear Delts)1 - Trapezius, superior part 2 - Trapezius, middle part3 - Trapezius, inferior part4 - 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 head12 - Triceps brachii, long head

13 - Triceps brachii, medial head14 - Extensor muscles of the forearm

15 - Flexor muscles of the forearm16 - Deltoideus, anterior part (Front Delts)

17 - Coracobrachialis18 - Pectoralis major, clavicular part

19 - Pectoralis major, middle part20 - Pectoralis major, lower part

21 - Serratus anterior22 - Rectus abdominis (Abs)

23 - Obliquus externus abdominis (Obliques) 24 - Gluteus maximus25 - Gluteus medius

26 – Adductors (Hip Flexors)27 - Quadriceps femoris (Quads)

28 - Hamstrings29 – Gastrocnemius (Calves)

30 – Soleus

Muscles of the Human Body

Traps

Triceps

Pecs/Chest

Machines and Muscle Groups

Power CleansDeltoids, Triceps, Middle Back,

Lower Back, Traps, Forearms, Quadriceps, Hamstrings, Calves, Shoulders, Glutes

SquatsQuadriceps, Glutes,

Hamstrings, Calves, Lower Back

JammerQuadriceps, Glutes,

Hamstrings, Gastrocnemius, Triceps, Lats, Deltoids

Alternating JammerHip Flexors, Deltoids,

Latissimus Dorsi,

Reciprocal LegQuadriceps, Hamstrings

Upright RowsLatissimus Dorsi, Rhomboids,

Trapezius, Rear Deltoid, Teres

Major, Biceps

Bench PressMiddle Pectorals, Upper/Lower

Pectorals, Triceps, Front Deltoids

Decline PressLower Pectorals, Middle/Upper

Pectorals, Triceps, Front Deltoids

Alternating InclineHip Flexors, Erector spinae,

Deltoids, Latissimus Dorsi

POWER HAMMER/ PUSH PULL

Machines and Muscle Groups

Standing Chest PressPectorals, Deltoids, Biceps,

Abdominals

Standing RowLatissimus Dorsi, Rhomboids,

Trapezius, Rear Deltoid, Teres Major, Biceps, Abdominals

Incline PressPectorals, Deltoids, Triceps,

Abdominals

Standing Rear DeltoidRear Deltoids, Trapezius,

Latissimus Dorsi, Abdominals

FREE MOTION/ Metabolic Ground Based Circuit

Standing Military/ Shoulder Press

Deltoids, Latissimus Dorsi, Trapezius, Abdominals, Erector Spinae

Seated Lat Pull downLatissimus Dorsi, Rhomboids,

Biceps

Standing Tricep PressTriceps, Anterior Deltoids,

Pectoralis Major, Abdominals

Standing Bicep CurlBiceps, Abdominals

Muscle Action

AGONIST (Prime Mover)

Biceps

Deltoids

Pectoralis Major

Abdominis

Iliopsoas

Quadriceps

Hip Adductor

Tibialis Anterior

ANTAGONIST

Triceps

Latissimus Dorsi

Trapezius / Rhomboids Rectus

Erector Spinae

Gluteus Maximus

Hamstrings

Gluteus Medius

Gastrocnemius