Resistance Training Key:
Equiptment-
· Dumbbell (DB)
· Barbell (BB)
· Weight Plate (WP)
· Resistance Strap
· Pilates Ball (PB)
· Cable (handle/rope/bar)
· Body Weight or Calisthenics (BW)
Movements-
· Curl/Flexion
· Extension
· Lateral(Side to side)
· Sagittal(front to back)
· Transverse/Twist(Torso-Spinal Rotation)
Muscle Contractions-
· Concentric-contraction or point of excursion
· Eccentric- relaxation or returning motion
· Isometric- stabilizing muscle holds
Grips/Surface-
· Incline, Decline or Level
· Narrow or Wide
· Hammer Grip- thumbs up
· Bicep Reverse Grip- wrist down
· Bicep Regular Grip- wrist up
· Back Reverse Grip- wrists facing towards you
*Note: Weight Repetitions and rest time will vary according to fitness goals.
Low Weight/High Reps/Short break = weight loss/aerobic/cardio/toning/slow twitch muscle tissue Type II
High Weight/Low Reps/Long Break= weight gain/anearobic/muscular strength/fast twitch muscle tissue TypeI
Arms (Bi/Tri/Shoulder)-
· Dumbbell Alternating Bicep Curl/Hold
· Dumbbell Should Rotations
· Laying Dumbbell Alt. Tricep Crushers
· Reverse Grip Cable Bicep Curl
· Single Arm Cable Shoulder Press
· Overhead Cable Tricep Extension (Rope)
· Dumbbell Shoulder Wing Rotations
· Barbell Reverse Grip Curls
· Triceps Dips (on Ball)
· Dumbbell Crossover Curls (alt. sides)
· Barbell Seated Overhead Shoulder Press
· Barbell Triceps Skull Crushers
Back & Shoulders-
· Hanging Pull Ups
· Laying Incline Back Flyes
· Cable Lat Pull Down (wide)
· Cable Seated Back Extensions/Row (narrow)
· Shoulder Combination (5lbs dumbbells)
Rotations Up x10, Rotations Down x10, Flyes x10, Press x10, Rotations side to side x20, upright Rows x10, Flex & Extend x10, Bent over Wings, x10, Backward raise x20, Runner x30
Chest/Shoulders/Biceps
· Chest Fly Variety with Leg Extension
· Incline Push ups
· Incline Barbell Chest Press
· Dumbbell Shoulder Press
· Dumbbell Shoulder Flyes
· Dumbbell Shoulder Rotations (bent arm)
· Dumbbell Alternating Bicep Curl/Hold
· Dumbbell Hanging Lateral Curls
· Dumbbell Concentration Curls
Core-
· Abdominal Cable Rope Pull Down
· Standing Knee Raise Twists
· Pilates Sit Ups (straight legs)
· Standing Transverse Chops
· Pilates Ball Overhead Lateral Obliques
· Incline 45 degree Isolations
· Cable Rope Abdominal Pulls
· Plank (isolation) Alt. Knee Cross
· Lumberjacks- Cable incline twists
· Laying Bent Leg Raises (on bench)
· Isolations (side to side & front to back)
· Hanging Knee Raise Twists (side to side)
· Incline Sit ups (Low incline)
· Seated Spinal Twist Machine
· Decline Cable Abdominal Twists
· Dumbbell Snatch
· Incline Sit Up Pulse
· 45 Degree Isolations & Figure 8’s
· Bicycle Abdominals
Back (upper & lower)-
· Lat Pull Down (Slow Eccentric)
· Back Isolation w/Side Strokes
· Seated Back Row
· Good Mornings (Standing back Extension)
· Hanging Incline Pull Ups
· Mermaids (Back arch Isolations)
Legs-
· Barbell Standing Squat
· Dumbbell Alternating Step Lunges
· Dumbbell Sumo Squats (wide)
· Single Leg Calf Raises (on step)
· Laying Leg raise- Hip abduction
· Laying Hip Raises (Hamstring)
· Seated Hamstring Curl Machine
Chest-
· Dumbbell Chest Press
· Dumbbell Chest Flyes (Rotate)
· Chest Push up – Pumps
· Single Arm Cable Incline Flyes
· Cable Decline Chest Cross-overs
· Laying Barbell Bench Press
· Dumbbell Incline Chest Press
· Alt. Wide & Narrow Bench Push Ups
· Chest Fly Variety with Leg Extension
· Dumbbell Single Standing Incline Flyes
· Dumbbell Narrow Press w/Squeeze
Max Weights:
· Leg Press
· Cable Lat Pull Down
· Barbell Chest Press
Plyometric Workout:
· Air Squats
· Sumo Squats
· High Knees
· Backwards Crab Walk
· Dolphin (tricep press)
· Zig Zag Skiier
· Squating Sideways Slide
· Skipping Lunges
· Side Step Plank
· Push Ups
· Wall Jumps
