1. AN INTERACTIVE TOUR DESIGNED TO INCREASE YOUR KNOWLEDGE OF STRENGTH TRAINING!

3. WHY LIFT WEIGHTS? Improves your ability in sports and activities Improve strength and fitness for daily life For power lifting competitions Bodybuilding

4. WHAT ARE THE BENEFITS OF LIFTING? Improved athletic or activity performance such as speed, power, and quickness Reduces injury potential Increases flexibility Improved confidence Improved fitness Helps rehabilitate injured areas of the body

5. HOW DO I SET UP A PROGRAM? State your objective/goal Create a program which will best help you achieve this goal The program should be designed to benefit your needs (not your friends!) The program should be balanced…

6. The 4 components of a balanced weight training program ARE…

11. HOW DO I GET STARTED? Read about each of the machines, then you’ll be ready to design your own program

12. #1 FRONT MILITARY PRESS Deltoids (shoulders) Triceps

13. #2 LOW ROW Latissimus dorsi (back) Rhomboids (back) Posterior deltoids (back) Trapezius (back) Biceps (front of arm)

14. #3 SHOULDER PRESS Deltoids (Shoulders) Triceps (arm)

15. #4 HIGH ROW Latissimus Dorsi Posterior Deltoids (shoulder) Rhomboids Biceps

16. #5 INCLINE PRESS Pectorals (chest) Deltoids (shoulder) Triceps (arm)

17. #6 LAT PULLDOWN Latissimus Dorsi Biceps

18. #7 ABDOMINAL MACHINE Abdominal muscles

19. #8 PULL-UP/DIP MACHINE Bicep Triceps Trapezius

20. #9 LEG PRESS Quadriceps Hamstrings Gluteus Maximus

21. #10 BENCH PRESS Pectorals Deltoids Triceps

22. #11 LEG CURL Hamstrings

23. #12 TRICEP EXTENSION Triceps (back of upper arm)

24. #13 ARM CURLS Biceps Forearm

25. #14 LEG CURL Hamstrings Gastrocnemius (secondary)

26. #15 DECLINE PRESS Pectorals Deltoids Triceps

27. #16 SEATED BENCH PRESS Pectorals Deltoids Triceps

28. #17 MONSTER Quadriceps Hamstrings Gluteus Maximus

29. #18 LEG EXTENSION Quadriceps

30. #19 CALF RAISES Gastrocnemius Soleus

31. WEIGHT ROOM SAFETY Dress in appropriate clothes- No street clothes Use equipment as it is intended to be used No Horseplay Don’t interfere with anyone who is lifting When using free weights, be sure to have a spotter When lifting in a vertical position, use a weight belt Return all plates to the proper weight tree No loitering in the weight room

32. CORRECT SPOTTING TECHNIQUES Pay attention to the person doing the lift, be ready to help! Both lifters should return the bar to the resting position before releasing. Make sure your spotter is able to lift the weight and help you!!!

33. Special Rules! Wipe sweat off benches Unload heavy plates Put weights back in their place Return pencils/lift sheets to the proper file Avoid disturbing others Never hog equipment Avoid banging plates

34. NOW, Create your own workout! Choose 2 exercises from the areas listed below for your own workout plan… Chest Back Shoulder Arms Legs

35. Click on the shoulder, chest, arm or leg to find out what lifts will help you… CLICK HERE FOR BACK VIEW OF BODY

36. Click on the back to find lifts to help in that area…

37. CHEST EXERCISES Bench press Decline press Incline press BACK TO FRONT VIEW OF BODY

38. SHOULDER EXERCISES Front military press Shoulder press BACK TO FRONT VIEW OF BODY

39. ARM EXERCISES Pull up/ Dip machine Tricep extension Arm curls BACK TO FRONT VIEW OF BODY

40. BACK EXERCISES Low row High row Lat pull-down BACK TO BACK VIEW OF BODY

41. LEG EXERCISES Leg press Leg curl Leg curl2 Monster Leg extension Calf raises BACK TO FRONT VIEW OF BODY

42. We hope you’ve enjoyed your virtual tour of the SBHS weight room! Enjoy your workout! START OVER