Joseph Gonzalez A beginners guide to a healthier and stronger lifestyle.

 The benefits of exercising:  Increased muscle strength  Healthy cardiovascular system  Weight/fat loss  Increased self-confidence  Aesthetics

 Major Muscles:  Latissimus Dorsi (Lats)  Trapezius (Traps)  Rhomboids  Teres:  Major  Minor

 Pull-ups  Bent Over Rows  Lat Pulldowns  Good Mornings  Lower back Proper Pull-up Form!

 Dumbbell Rows  Seated Rows  Lower back extensions  T-Bar row

 Back Exercising Benefits:  Increased muscle strength  Improve flexibility  Aesthetics

 Major Muscles:  Pecs  Major  Minor  Serratus Anterior Serratus Anterior

 Push-Ups  Bench Press  Flat  Incline  Decline  Dumbbell Press  Flat  Incline Are there anymore chest exercises..?

 Dumbbell Butterflies  Cable Crossover  Low Cable Crossover Butterflies

 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 Soreness

 Quadriceps  Hamstrings  Gastrocnemius  Calf Muscle  Gluteus Maximus  Abductors/Adductors

 Squats (Barbell)  Front/Back  Dead-Lifts  Leg Press  Hamstring Curls  Calf Raises

 Squats  Feet shoulder with apart  Dead-Lifts  Hand over hand technique  Slight bend of the knee Hand-over-Hand

 Toe Touches  Supine hamstring stretch  Calf Stretches  Foam Rollers Foam Rolling

 Shoulder Anatomy  Deltoids  Front, Middle and Rear  Trapezius  Rhomboids  Infraspinatus

 Military Press  Seated/Standing  Seated Dumbbell Press  Arnold Press  Shoulder Shrugs  Lateral Raises

Seated Military Press Arnold Press

 Arm Anatomy:  Biceps  Long Head  Short Head  Triceps  Long Head  Short Head  Forearm

 Bicep Curls  Preacher  Standing  Seated  Triceps Pushdowns  Rope  Cable Attachments  Seated Triceps Press

 Forearms  Curls  Wrist Curls  Finger Curls  Farm Carries

 Working out can:  Increase self-esteem  Increase muscle strength  Improve cardiovascular system  Help with weight/fat loss

 NOW GO OUT THERE AND