Weight Lifting

1
Weight Lifting

• Upper Body/Lower Body

2
Bench Press (pectorals, triceps)

• Lay on the bench with eyes under the bar, feet on
  floor
• Hands should be placed evenly on the bar,
  slightly wider than shoulder width
• DO NOT to arch, twist body, or move feet

3
Dips (triceps, pectorals, frontal deltoids)  

• keep back straight
• Lower yourself under control until upper arm is
  parallel to the ground
• Press up until arms are straight without using
  momentum

4
Front Lat Pull ( lats, biceps)  

• Slightly wider than shoulder width grip on the
  lat bar
• Angle torso back slightly and stabilize trunk in
  this position
• Pull bar to front of the chest

5
Seated Low Row (lats, lower back)  

• Back flat, chest up,
• In a seated position, keeping knees slightly
  bent, pull handle back to rib cage
• When lowering resistance, achieve a good forward
  lean to get a stretch on the upper back.

6
DB Bent Over Row (lats)  

• Back stays flat,
• Knee under hip, hand under shoulder
• Pull dumbbell to rib cage keeping elbow in

7
Lying Tricep Extension (triceps)  

• Lay down on bench
• position bar directly over your chest
• Lower bar towards your forehead

8
DB Bicep Curl (biceps)  

• Holding dumbbells with palms facing up,
• curl weight under control
• elbows close to rib cage

9
3 way Deltoid Shoulder Raise Exercises with DB's
(deltoids)  

• Frontal deltoid raise-
• raise weight out to the front of the body,
• arm straight,
• lifting slightly higher than your shoulder

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• Middle deltoid raise-
• hold weight with your arm at a 90 degree angle
  out in front of you
• Raise your elbow out up laterally raising your
  shoulder,
• keep elbow higher than your wrist (dumbbell)

11

• Rear deltoid raise-
• bend over at the waist,
• pull back with the back of your shoulder to
  isolate that muscle
• Reach out back, pulling the weight with the
  rear of your shoulder, must stay bent over to
  isolate the rear deltoid

12
Squat (all major leg muscles)  

• Rack weight on back across the shoulders
• Keep chest up with torso stabilized
• Squat weight descending under control with hips
  back
• Proper depth is when top of thigh is parallel to
  the floor
• Keep knees over ankles, heels flat on the ground
• Stand up with back tight and chest up
• Control weight

13
Hip Sled/Leg Press (all major leg muscles)

• Set safety pins to prevent sled from going too
  far down in case of fatigue
• Place feet approximately shoulder width apart,
  push up, release catch handles to allow sled to
  move up down
• Lower weight, descending under control with hips
  back until you get to proper depth
• Proper depth is when top of thigh is at a 90
  degree angle to hips
• Keep knees over ankles, heels flat on the sled
  base, driving weight back up, straightening legs
• Stay tall with back tight and chest up while
  lifting the weight
• Once your set is complete, be sure to flip catch
  handles back into position, then lower sled onto
  this
• Control weight in

14
Hip Sled Video
15
DB Walking Lunges (quadriceps)

• Lunge forward keeping back straight and shoulder
  blades together
• Descend keeping front foot flat and back leg
  straight
• Dont let knee move too far forward over the toes
  

16
Leg Extensions (quadriceps)

• adjust machine so the pad rests on the top of
  your ankle
• Extend the legs up out, straightening the legs,
  isolate the quadriceps muscle in the top of your
  leg
• Control movement

17
Calf Raises ( calf muscles)

• Feet about 6-8 inches apart, on your toes, heels
  hanging over
• stand up straight, keep legs straight throughout
  the exercise
• Push up to a full extension on your toes,
  isolating your calves, and release back down

18
Leg Curls (hamstrings)

• adjust the machine so the back of your heels
  align on the pad
• Pull up back towards your rear end, isolating
  your hamstrings
• Control movement

19
Incline Press(bench at 45 degrees)

• Grasp bar slightly wider than shoulder width
• Lower weight to the top of the chest, close to
  chin
• Drive weight straight up over chest until elbows
  straight

20
Smith machine shoulder press

• Sit at end of bench, feet shoulder width, flat
  on floor.
• Keep chest high and back straight
• Press bar to arm's length overhead. Use a slow,
  steady motion,

21
Pec Deck Fly (chest)

• Position your upper arms approximately parallel
  to the ground.
• Push levers together slowly and squeeze your
  chest in the middle.
• Return until chest muscles are stretched fully