1. Introduction To
Weight Training
Taking charge of your fitness goals!

2. Weight Training Workout Weight Training Tips Click on an
area to find out
more info!
Warm Up
Stretches
Arms & Shoulders
Abdominals
Calfs
Chest
Gluteals
Quadriceps
Back
Cool Down & Stretches
Sample Workout
Credits

3. Weight Training Tips
Before you work out, it is important to warm up your muscles before lifting weights.
Warming up your muscles prepares your body to start lifting weights, and more importantly, can prevent injuries.
The warm up consists of increasing your cardiovascular heart rate. This can be done by a 5 minute jog, a brisk walk, jumping rope, or any activity that gets your heart going!

4. Warm Up Before you work out, it is important to warm up your muscles.
Warming up your muscles prepares your muscles to exercise, which
can prevent injuries.
Warming up consists of increasing your cardiovascular heart rate. This
can be achieved by jogging for 3-5 minutes, jumping rope, or any brisk
activity that gets your heart pumping!

5. Stretches Arms- 1. Stretch straight arm across body. 1.
2. Bend elbow, put arm behind head, & push down 1. 2.
Back- 1. Lay on back, bring knees to chest.1.
2. Sitting back twist. 2.
Quadriceps- 1. Stand, hold toes, and pull up on leg.
Calf- Stand, push against wall, and lean forward.
Gluteals- Lunge forward,step forward away from
other leg. v

6. Shoulders & Arms Lift Strengthens following muscles: 1. Bench Press
Deltoid & Biceps
2. Incline Press
Deltoid & Biceps
3. Curl
Bicep
4. Tricep Extension
Tricep
Bench Press
Incline Press
Curl
Tricep Extension v

7. Chest Lift Strengthens following muscles: Bench Press Pectorals
Incline Press
Dumb bell Flies
Bench Press
Incline Press
Dumb bell Flies v

8. Abdominals Abdominal Exercises: Strengthens following muscles:
Crunches
Internal & External Obliques
Incline Sit Ups
Side bends
Crunches
Incline
Sit Ups
Side bends v

9. Gluteals Lifts Strengthens following muscles: Squat
Gluteals & Quadriceps
Lunge
Squat
Bend knees to
(90 degrees)
Lunge
Step forward,
bending knees
to ground v

10. Quadriceps Lifts Strengthens following muscles: Leg Extension
Leg Press
Leg Extension
Leg Press v

11. Calfs Lifts Strengthens following muscles: Toe Raises on machine
Gastrocnemius
Single leg Toe Raises with dumb bells
Toe Raises on
Machine
Toe Raises w/ Dumb bells v

12. Back Lifts Strengthens following muscles: Dumb bell Bent over Row
Erectors
Lever Incline Row
Dumb bell bent over row
Level Incline row v

13. Cool Down & Stretches
After you work out, it is important to cool down and
stretch your muscles.
After lifting, repeat the stretches that you did at the beginning
of your program, and if you raised your heart rate considerably,
be sure to walk around a little to cool down. v

14. Sample Workout
This is an example of a sample workout for a general body strengthening
Bench Press /10 /10/ /10
Incline /10 /10 /10
Leg Press /10 /10 /10
Leg Curl /10 /10 /10
Leg Extension /10 /10 /10
Lunges /10 /10 /10
Arm Curls /10 /10 /10
Tricep pushdown /10 /10 /10
Lat. Pulldown /10 /10 /10
Squats /10 /10 /10 v

15. Good Luck ! For more weight training information &
Credit for Weight Training Photos:
Check out the following web site: v
The End