Arms biceps Dumbbell curl bicep curl Hammer curl

Arms: biceps • Dumbbell curl (bicep curl) • Hammer curl 1

Arms: biceps • Straight bar curl • Cable curl 2

Arms: biceps • Preacher curl 3

Arms: forearms • Wrist curl – Supine – prone 4

Arms: forearms • Grippers 5

Abdominals • Rectus abdominus • Transverse abdominus (obliques) 6

Abdominals • Crunch • Twist crunch 7

Abdominals • Side bends • Straight leg raise 8

Lower back (Lats + many other muscles) • Back extension – Machine – Bar 9

Lower back (Lats + many other muscles) • Straight leg deadlift 10

Gluteus & hips • • • Tensor facia late Sartorius Gracilis Adductor magnus Psoas major iliacus 11

Gluteus & hips • Leg press • Hip extension/low cable kickback 12

Gluteus & hips • Side cable lift • Adductor cable lift 13

Quadriceps • Vastus lateralis • Vastus medialis • Rectus femoris 14

Quads • Squat • Leg extension 15

Quads • Lunge • Walking lunge 16

Hamstrings • Biceps femoris • Semitendinosus • Semimembranosus 17

Hamstrings • Lying leg curl • Seated leg curl 18

Calves • Gastrocnemius • Soleus • Tibialis anterioir 19

Calves • Calf raise – Seated – Single leg – Machine – On step 20

Calves • Toe raises 21

DOMS • Delayed Onset of Muscle Soreness • Caused by intense/unaccustomed exercise. • Results from microscopic tears in the muscle – inflammation. • Accompanied by mild swelling and pain. • Lasts 48 – 72 hours. • Progress with program slowly to reduce risk of DOMS. 22

Revision Questions 1. What are the strength training goals? 3 2. How does a body-builders diet differ from the average person? 6 3. Is it necessary for body-builders to use supplements? 3 4. What are ergogenic aids and is it advisable for athletes to use them? 5 5. What are some of the side effects of using steroids? 5 6. What is overtraining? 4 7. Name some of the risk factors of overtraining. 4 8. What are the warning signs of overtraining? 5 9. How would you prevent overtraining? 5 10. What are the components that make up a warm up and why are they important? 9 23

Revision Questions 1. Know all the muscles pairs. 2. Know the different stretches for the different muscles. 3. Know the different muscles. 4. Be able to name & explain at least one exercise per muscle group. 24