Exercise Design For Major Muscle Groups By Josie Farah

People choose to begin a strength training program for a variety of reasons. These include: * to develop muscular strength or endurance * to develop power * to lose some weight * to get some muscle definition

People choose to begin a strength training program for a variety of reasons. These include:

* to develop muscular strength or endurance

* to develop power

* to lose some weight

* to get some muscle definition

Some people want upper body strength, others seek lower body strength and some simply want a ‘ six pack of abs’ . Strength training programs can be customized to the specific needs of the individual. It is therefore helpful to know what exercises are available for which specific body parts and how those exercises are performed on machines and with free weights. Gym will offer assistance in this matter – providing information, programs and supervision. Books, videos and magazines are also available.

Some people want upper body strength, others seek lower body strength and some simply want a ‘ six pack of abs’ . Strength training programs can be customized to the specific needs of the individual. It is therefore helpful to know what exercises are available for which specific body parts and how those exercises are performed on machines and with free weights. Gym will offer assistance in this matter – providing information, programs and supervision. Books, videos and magazines are also available.

Some of the possible exercises for working out the major muscle groups in the body include the following: - chest : flat dumb-bell press, machine press, push ups - biceps: seated biceps curl, curl with a twist, barbell curls. - triceps: lying dumb – bell extension, seated one arm triceps overhead extension. - shoulder: lateral shoulder raises, chin ups - back: upright row, seated pully row - abdominals: knee raised crunches, side crunches - quadriceps: variety of squats - ham strings: hamstring curl machine, leg curls

Some of the possible exercises for working out the major muscle groups in the body include the following:

- chest : flat dumb-bell press, machine press, push ups

- biceps: seated biceps curl, curl with a twist, barbell curls.

- triceps: lying dumb – bell extension, seated one arm triceps overhead extension.

- shoulder: lateral shoulder raises, chin ups

- back: upright row, seated pully row

- abdominals: knee raised crunches, side crunches

- quadriceps: variety of squats

- ham strings: hamstring curl machine, leg curls

For the Chest: - A Push Up

For the Chest:

- A Push Up

For the biceps: - A Seated Bicep Curl

For the biceps:

- A Seated Bicep Curl

For the triceps: - dumb bell extension

For the triceps:

- dumb bell extension

For the shoulder: - lateral shoulder raises

For the shoulder:

- lateral shoulder raises

For the back: - upright row

For the back:

- upright row

For the abdominals: - Sit up

For the abdominals:

- Sit up

For the : quadriceps - squat

For the : quadriceps

- squat

For the hamstrings: - leg curl Start. Finish.

For the hamstrings:

- leg curl

Thank You.