AN INTERACTIVE TOUR DESIGNED TO AN INTERACTIVE TOUR DESIGNED TO INCREASE YOUR KNOWLEDGE OF STRENGTH INCREASE YOUR KNOWLEDGE OF STRENGTH

TRAINING!TRAINING!

WHY LIFT WEIGHTS?

• Improves your ability in sports and activities

• Improve strength and fitness for daily life

• For power lifting competitions• Bodybuilding

WHAT ARE THE BENEFITS OF LIFTING?

• Improved athletic or activity performance such as speed, power, and quickness

• Reduces injury potential• Increases flexibility• Improved confidence• Improved fitness• Helps rehabilitate injured areas

of the body

HOW DO I SET UP A PROGRAM?

• State your objective/goal• Create a program which will best

help you achieve this goal• The program should be designed to

benefit your needs (not your friends!)

• The program should be balanced…

The 4 components

of a balanced

weight training program ARE…

HOW DO I GET STARTED?

Read about each of the machines, then you’ll be ready to design your own program

#1 FRONT MILITARY PRESS

• Deltoids (shoulders)

• Triceps

#2 LOW ROW

• Latissimus dorsi (back)

• Rhomboids (back)• Posterior deltoids

(back)• Trapezius (back)• Biceps (front of

arm)

#3 SHOULDER PRESS

• Deltoids (Shoulders)

• Triceps (arm)

#4 HIGH ROW

• Latissimus Dorsi• Posterior Deltoids

(shoulder)• Rhomboids• Biceps

#5 INCLINE PRESS

• Pectorals (chest)• Deltoids

(shoulder)• Triceps (arm)

#6 LAT PULLDOWN

• Latissimus Dorsi

• Biceps

#7 ABDOMINAL MACHINE

Abdominal muscles

#8 PULL-UP/DIP MACHINE

• Bicep

• Triceps

• Trapezius

#9 LEG PRESS

• Quadriceps

• Hamstrings

• Gluteus Maximus

#10 BENCH PRESS

• Pectorals

• Deltoids

• Triceps

#11 LEG CURL

• Hamstrings

#12 TRICEP EXTENSION

• Triceps (back of upper arm)

#13 ARM CURLS

• Biceps

• Forearm

#14 LEG CURL

• Hamstrings• Gastrocnemius

(secondary)

#15 DECLINE PRESS

• Pectorals

• Deltoids• Triceps

#16 SEATED BENCH PRESS

• Pectorals• Deltoids• Triceps

#17 MONSTER

• Quadriceps• Hamstrings• Gluteus Maximus

#18 LEG EXTENSION

• Quadriceps

#19 CALF RAISES

• Gastrocnemius

• Soleus

WEIGHT ROOM SAFETY• Dress in appropriate clothes- No

street clothes• Use equipment as it is intended to

be used• No Horseplay• Don’t interfere with anyone who is

lifting• When using free weights, be sure

to have a spotter• When lifting in a vertical position,

use a weight belt• Return all plates to the proper

weight tree• No loitering in the weight room

CORRECT SPOTTING TECHNIQUES

• Pay attention to the person doing the lift, be ready to help!

• Both lifters should return the bar to the resting position before releasing.

• Make sure your spotter is able to lift the weight and help you!!!

Special Rules!

• Wipe sweat off benches• Unload heavy plates • Put weights back in

their place• Return pencils/lift

sheets to the proper file

• Avoid disturbing others• Never hog equipment• Avoid banging plates

NOW, Create your own workout!

Choose 2 exercises from the areas listed below for your own workout plan…

•Chest

•Back

•Shoulder

•Arms

•Legs

Click on the shoulder, chest, arm or leg to find out what lifts will help you… CLICK HERE FOR BACK VIEW

OF BODY

Click on the back to find lifts to help in that area…

CHEST EXERCISES

•Bench press

•Decline press

•Incline press

BACK TO FRONT VIEW OF BODY

SHOULDER EXERCISES

•Front military press

•Shoulder press

BACK TO FRONT VIEW OF BODY

ARM EXERCISES

•Pull up/ Dip machine

•Tricep extension

•Arm curls

BACK TO FRONT VIEW OF BODY

BACK EXERCISES

• Low row

•High row

•Lat pull-down

BACK TO BACK VIEW OF BODY

LEG EXERCISES

•Leg press

•Leg curl

•Leg curl2

•Monster

•Leg extension

•Calf raises

BACK TO FRONT VIEW OF BODY

We hope you’ve enjoyed your virtual tour of the

SBHS weight room!

Enjoy your workout!START OVER