EXERCISE GUIDE ROUTINE A beginners guide to a
EXERCISE GUIDE &ROUTINE A beginners guide to a healthier and stronger lifestyle. Joseph Gonzalez
Why should we exercise? � The benefits of exercising: � Increased � Healthy muscle strength cardiovascular system � Weight/fat � Increased loss self-confidence � Aesthetics
Back � Major Muscles: � Latissimus Dorsi (Lats) � Trapezius (Traps) � Rhomboids � Teres: Major Minor
Back Workouts � Pull-ups � Bent Over Rows � Lat Pulldowns � Good Mornings � Lower back Proper Pull-up Form!
Back Workouts Cnt’d � Dumbbell Rows � Seated Rows � Lower back extensions � T-Bar row
Benefits � Back Exercising Benefits: � Increased muscle strength � Improve flexibility � Aesthetics
Chest � Major Muscles: � Pecs Major Minor � Serratus Anterior
Chest Exercises � � Push-Ups Bench Press � Flat � Incline � Decline � Dumbbell Press � Flat � Incline Are there anymore chest exercises. . ?
More Chest Exercises � � � Dumbbell Butterflies Cable Crossover Low Cable Crossover Butterflies
Post Chest: Stretching � Why do we need to stretch? � Helps alleviate tension in the muscles � Helps to reduce delayed onset muscle soreness (DOMS) � Helps with blood flow � Flexibility Sorenes s
Leg Anatomy � � � Quadriceps Hamstrings Gastrocnemius � Calf � � Muscle Gluteus Maximus Abductors/Adductors
Leg Exercises � Squats (Barbell) � Front/Back � � Dead-Lifts Leg Press Hamstring Curls Calf Raises
Legs Cnt’d � Squats � Feet � shoulder with apart Dead-Lifts � Hand over hand technique � Slight bend of the knee Hand-over-Hand
Leg Stretches � � Toe Touches Supine hamstring stretch Calf Stretches Foam Rollers Foam Rolling
Shoulders � Shoulder Anatomy � Deltoids Front, Middle and Rear � Trapezius � Rhomboids � Infraspinatus
Shoulder Exercises Military Press � � Seated/Standing � Seated Dumbbell Press � � � Arnold Press Shoulder Shrugs Lateral Raises
Shoulder Exercises Explained Arnold Press Seated Military Press
Arms � Arm Anatomy: � Biceps Long Head Short Head � Triceps Long Head Short Head � Forearm
Arm Workouts � Bicep Curls � Preacher � Standing � Seated � Triceps Pushdowns � Rope � Cable � Attachments Seated Triceps Press
Arms Cnt’d � Forearms � Curls � Wrist Curls � Finger Curls � Farm Carries
Conclusion � Working out can: �Increase �Improve �Help self-esteem muscle strength cardiovascular system with weight/fat loss
� NOW GO OUT THERE AND
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