by Greg Siller - Pro Learning Systems
Activity |
Muscles Worked | Reps |
Sets |
Weight |
| Warm-up | Body and Mind |
|
||
| Stretching/Flexing | All major muscles/joints |
|
||
| Leg Extension | Quadriceps | |||
| Leg Press | Quadriceps, Hamstrings, Gluts | |||
| Leg Curls | Hamstrings | |||
| Standing Calf Raises | Gastrocnemius, Soleus, Plantaris | |||
| Groin Poppers | Hip Adductor | |||
| Hip Poppers | Hip Abductor | |||
| Back Extension | Spinae | |||
| Sit Ups/Crunches | Abdominals | |||
| Torso Rotation | Obliques | |||
| Arm Curls | Biceps | |||
| Wrist Curls | Wrist Flexors/Extensors | |||
| Lat Pull Down | Lattissimus Dorsi, Rhomboids, Biceps | |||
| Shoulder Press | Deltoids, Triceps | |||
| Rowing | Lattissimus Dorsi, Rhomboids, Trapezius, Deltoids | |||
| Bench Press | Pectorals, Deltoids, Triceps | |||
| Neck-stension | Neck Flexors/Extensors | |||
| Cool-down/Light Stretching & Flexing | Body and Mind |
Notes: