John Cosgrove

 During this presentation I will answer the following questions in detail:  What are the 7 main muscle groups?  How do I train each muscle group?  What should my diet and lifestyle be like if I want to train?

 One of the most common muscle groups to train is the chest or pectoralis major.  This muscle group is located right here  This is the muscle group people value strength from the most even though it doesn’t really aid in much more than pushing things away from you.

» Three main exercises to focus on: » Bench Press: » Dumbbell Flyes: » Push-ups: = favorite exercise

» The shoulder muscles are a little more complicated as there are 2 main muscles: ˃The front, middle and back deltoids: ˃The traps or trapezius:

» The deltoids can be hit using a couple different exercises, two of which are: ˃Military Press: ˃Frontal/Lateral Raises:  The trapezius can be trained by doing shrugs:

 Everybody’s favorite muscle group, you got to do curls for the girls.  The bicep if you don’t know is the muscle on your upper arm.  It’s the one everybody flexes to show dominance/strength.  Also called biceps brachii it’s located right here:

 The three main exercises are as follows:  Dumbbell Bicep Curl:  Preacher curls:  Chin-ups:

» Triceps or triceps brachii are sometimes neglected muscles. » Most people assume to get big arms you need big biceps. » The real key to big arms is big triceps. » The triceps are located here:

» The three main exercises of focus are: ˃Tricep Extension: ˃Close-Grip Bench Press: ˃Dips:

 Back is a confusing muscle group to train.  There are many different muscles that comprise the back.  Main focus wants to be on the Lats or Latissimus Dorsi.  Here is a detailed picture of all back muscles:

 The three main exercises to focus on are:  Deadlifts:  Pull-ups:  Seated Rows:

 Everybody’s least favorite, legs.  Legs can be very strenuous when training and become very sore after training.  Many different muscles throughout the legs.  Main ones to focus on are the quads or rectus femoris and hamstrings or biceps femoris.

 There are three exercises for legs I recommend which are:  Squats:  Dumbbell Lunges:  Running:

 Last but not least we got abs or rectus abdominis.  Everybody loves training abs cause who doesn’t want a six pack.  But, it’s not that easy to get a six pack and just by training abs probably isn’t going to get you there.  Also, other ab muscles to train are obliques.

 There are so many ways to hit abs but these are some of the best:  Bicycle crunch:  Exercise Ball Crunch:  Reverse crunch:

 Now, that we’ve went over the main muscle groups and how to train them, the next thing to focus on during weight training is diet.  Diet is more important than most people think.  You can work out as hard as you want in the gym but if you eat junk food and McDonald’s afterwards, you aren’t going to make much progress.

 During weight training the main nutrient you want to focus on consuming is protein.  Protein can be found in many different kinds of food.  Some of the most popular are:  Chicken  Steak  Fish  Nuts  Eggs

 Sleep and rest are very important in weight training.  You want to be getting at least 8 hours of sleep a night if not more.  Rest refers to the time off in between workouts.  As a beginner, you shouldn’t be weight lifting more than 3 times a week.

 The 7 main muscle groups to train are chest, shoulders, biceps, triceps, back, legs and abs.chest shouldersbicepstricepsbacklegsabs  Great sources of food for protein are chicken, steak, fish, nuts and eggs.protein  Sleep and rest are very important to weight training as well. Sleep and rest