WT1MWWORKBOOKFALL18.doc - WEIGHT TRAINING I PEM 1131C WORKBOOK 1 FALL TERM 2018 Name Date WED SEPT 12 Identify ALL of the muscle groups used in the

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

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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 ____________ JM150 6/08 1
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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 ____________ JM150 6/08 2
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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 ____________ JM150 6/08 3
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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 _________________________________________________________________ \ 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 ____________________________________________________________________ JM150 6/08 4
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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.
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  • Spring '19
  • Physical exercise, Weight training, Weight training exercises

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