You have decided to begin a strengthtraining program Today y

You have decided to begin a strength-training program. Today you will do legs including the hamstrings, quadriceps and calves. Tomorrow you will do upper body including chest, biceps, triceps, latissimus dorsi and core. Describe a specific free weight or machine exercise for each muscle group listed. Talk about how many sets you will perform as well as the number of repetitions.

Solution

In strength training program, it is essential to understand which exercise works best for which muscle groups. The exercises to be performed can be machine based or free weight.

Day 1: Legs

Calves: (i) Standing calf raise - 3 sets, 15 repititions.This is free weight exercise

(ii) Leg press calf raise - 3 sets, 15-20 repitions. This is machine eercise

Hamstrings: (i) Dumbell romaninan dead lift- 3 sets, 5-6 repititions

(ii) Barbell hip thrust- 3 sets,5-6 repititions

(iii) Box squats - 3 sets, 10 repititions

Quadriceps: (i) Dumbell lunges - 2 sets, 15 repitions each leg

(ii) Barbell step ups - 3 sets,15 repitions

(iii) Leg extensions - 2 sets, 15 repititions (Machine)

Day 2: Chest

(i) Flat Chest Press Machine

(ii) Push-Ups

(iii) Pec Deck Machine

(iv) Cable Crossovers

Each 3 sets, 10 repititions

Biceps: Standing Barbell or Dumbbell Curls, Incline Dumbbell Curls and Concentration Curls - 3 sets, 10 repititions each.

Triceps: Dips, Flat Close Grip Bench Press, Laying Barbell or Dumbbell Triceps Extensions, Cable Press-Downs and Bench Dips - 3 sets, 10 repititions each.