|
NOW AVAILIABLE: KIDS FITNESS PROGRAMS
- BOOTCAMP
- Exercise Ball * NO WEIGHTED resistance
CLick Here - to order The Living the Lifesyle Program today and recieve help, workouts and guideance without having to meet
with a personal trainer in person.
Specializing in... Sports Specific training, Martial Arts performance, Cardiovascular training, Bodybuilding , Nutrition
consulting, Group training , Teen/pre-teen and kids training,
physioball, medicine ball, Plyometric, Strength training, resistance training of all types,
Weight loss specialist, re-hab specialist for all populations.
Train at the Gym, Home, Work or local park.
Professional, Competition, or just your average person . I have experience with all genres and knowledge
to create a fun , exciting and challenging program to fit your goals and allow you to achieve your goals in a reasonable amount
of time without wasting prescious hours in the gym.
Jason Redbord - CPT. CSC.
Muscle/Exercise Cross Reference
Prior to strength training,
warm up and flexibility exercises should be performed. Warm up should include at least 5 minutes of aerobic activity to provide
increased blood oxygen levels and increased body temperature. Both of these factors will increase the effectiveness of the
strength training workout.
Exercise sessions
should be organized so that the larger muscle groups are exercised first, followed by the smaller muscle groups.
|
Chest Exercises |
Muscle Group |
|
Bench Press |
Pectorals, Triceps, Anterior Deltoids |
|
Inclined Flye |
Outer/Inner Pectorals, Anterior Deltoids |
|
Inclined Press |
Upper, Pecs, Triceps, Anterior/Medial Deltoids |
|
Declined Press |
Lower/Outer Pectorals, Triceps, Anterior Deltoids Pectorals |
|
Pushup |
Triceps, Anterior Deltoids |
|
Cable Crossover |
Upper/Lower Pectorals |
|
Pec Deck |
Pectorals, Anterior Deltoids |
|
Back Exercises |
Muscle Groups |
|
Shrugs |
Trapezius |
|
One Arm Row |
Trapezius, Latissimus Dorsi |
|
Pull-ups |
Biceps, Rhomboids |
|
Back Extension |
Erector Spinae |
|
Roman Bench |
Erector Spinae |
|
Seated Row |
Erector Spinae, Latissimus Dorsi, Biceps |
|
Lateral Pull down |
Latissimus Dorsi, Biceps |
|
Shoulder Exercises |
Muscle Groups |
|
Overhead (Military) Press |
Medial Deltoid, Triceps |
|
Lateral Raises |
Anterior/Medial Deltoid |
|
Front Raises |
Anterior/Posterior Deltoid |
|
Prone Flye |
Posterior Deltoid, Rhomboids |
|
Arm Exercises |
Muscle Groups |
|
Barbell Curl |
Full Biceps/Forearms |
|
Dumbbell Preacher Curl |
Upper/Outer Biceps |
|
Standing Dumbbell/Low Cable |
Inner Biceps |
|
Seated Hammer Curls |
Outer Biceps/Forearms (Brachialis) |
|
Seated Inclined Dumbbell Curls |
Lower Biceps |
|
Triceps Kickback/Dip |
Triceps Lateral Head |
|
Triceps Seated OverHead Ext |
Triceps Medial Head |
|
Triceps Lying Extension |
Triceps Long Head |
|
Lower Body |
Muscle Groups |
|
Squat |
Gluteus Maximus, Quads, Hamstrings, Erectors |
|
Front Lunge |
Gluteus Maximus, Quads, Hamstrings |
|
Calf Heel Raise |
Gastrocnemius, Soleus |
|
Hip Extension |
Gluteus Maximus |
|
Hip Abduction |
Abductors, Outer Thigh |
|
Hip Adduction |
Adductor, Inner Thigh |
|
Leg Press |
Gluteus Maximus, Quads, Hamstrings |
|
Leg Extension |
Quads |
|
Leg Curl |
Hamstrings |
|
Abdominal |
Muscle Groups |
|
Upper Crunches/Inclined Sit-up |
Upper Abdomen |
|
Lower Crunches/Leg Raises |
Lower Abdomen |
|
Side Crunches |
Outer Obliques |
|
Crunch Machine |
Abdomen, Hip Flexor |
Emerson Souza Brazilian Jiu Jitsu
|
