WT1MWWORKBOOKFALL18.doc - WEIGHT TRAINING I PEM 1131C...

WEIGHT TRAINING I
PEM 1131C WORKBOOK # 1
FALL TERM 2018
Name: Date: WED. SEPT. 12
Identify ALL of the muscle groups used in the following exercises. Many exercises work multiple
muscle groups. Answer can be found in Chapters 9, 10, 11 and 12. Please print.
1. Cable lateral raise
2. Dumbbell lateral raise ______
3. Dumbbell front raise __________________
4. Bent-over dumbbell fly ______
5. Dumbbell Upright Row ______
6. Barbell upright row ______
7. Machine shoulder press ______
8. Seated barbell military press ______
9. Standing military press
10. Barbell shrug
11. Machine chest press
12. Machine chest fly ____________
13. Lying dumbbell fly ____________
14. Bar bench press ______
15. Bar incline bench press ______
16. Dumbbell bench press ______
17. Dumbbell incline bench press ______
18. Machine seated curl ____________
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19. Cable seated row _____
20. Lat pull-down _____
21. Assisted pull-up ___________
22. Pull up ___________
23. Dumbbell single arm row ___________
24. Bent over row ___________
25. Machine triceps pushdown
26. Cable triceps extension
27. Assisted dip ______
28. Dip __________________
29. Close grip bench press
30. Lying triceps extension
31. Machine bicep curl ____________
32. Cable standing bicep curl
33. Dumbbell bicep curl ______
34. Dumbbell hammer curl
35. EZ-bar curl ______
36. Leg Press ______
37. Back squat __________________
38. Front squat __________________
39. Split squat __________________
40. Step-Up ____________
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41. Leg extension ____
42. Lateral lunge __________
43. Deadlift __________
44. Glute-hamstring raise ____
45. Hip thrust __________
46. Good morning ____
47. Glute bridge ___________
48. Seated leg curl
49. Seated hip adduction
50. Seated hip abduction ______
51. Calf raise ____________
52. Tib raise ______
53. Bent knee sit-up
54. Abdominal crunch ____________
55. Ankle touch ________________________
56. Stability ball crunch ____________
57. Roll out __________________
58. Jackknife ____________
59. Medicine ball overhead
60. Hanging leg raise
61. Cable crunch ______
62. Torso Rotation ______
63. Alternate toe crunch ____________
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64. Russian twist _________________
65. Outside calf touch _________________
66. Prone plank ___________________________________________________________________
67. Side plank_____________________________________________________________________
68. Side bend _____________________________________________________________________
69. Stability ball shoulder roll ________________________________________________________
70. Back extension_________________________________________________________________
71. Quad walking _________________________________________________________________
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72. Hollow position_______________________________________________________________
73. Kettlebell swing________________________________________________________________
74. Modified superman ____________________________________________________________
75. Medicine ball slam_____________________________________________________________
76. Medicine ball put_______________________________________________________________
77. Medicine ball rotate throw________________________________________________________
78. Clapping push up_______________________________________________________________
79. Squat jump____________________________________________________________________
80. Spilt jump ____________________________________________________________________
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Name Date WED. OCT. 3
WEIGHT TRAINING I
PEM 1131C WORKBOOK # 2
SAFETY , SORENESS, INJURY CHAPTER 8
Circle the correct answer. Answers can be found in Chapter 8 of your text.