Helpful training tips—Every exercise includes tips for executing the movement safely, for adjusting the intensity, or for modifying if you have limited access to equipment.
Design your workouts—Learn how to build your own weight training programs, how to effectively and safely schedule your week of workouts, and more.
This is your complete, user-friendly reference for building wellness with weight training.
Author(s): Noelle, Brittany
Publisher: Rockridge Press
Year: 2020
Language: English
Pages: 197
Tags: Weight Training Exercises and Workout Programs for Building Strength with Free Weights
Title Page
Copyright Page
Dedication
Contents
Introduction
1. Planning Your Program
2. Equipment and Environment
3. Glutes and Hamstrings
Straight-Leg Kicks
Warm-Up: World’s Greatest Stretch
Exercise: Deadlift
Exercise: Single-Leg Romanian Deadlift
Exercise: Glute Bridge
Exercise: Single-Leg Glute Bridge
Exercise: Step-Up
Exercise: Lateral Step-Up
Stretch: Pretzel Stretch
Stretch: Seated Toe Touch
4. Quadriceps and Calves
Warm-Up: Butt Kicker
Exercise: Goblet Squat
Exercise: Forward Lunge
Exercise: Lateral Lunge
Exercise: Bulgarian Split Squat
Exercise: Suitcase Squat
Exercise: Single-Leg Goblet Squat
Exercise: Curtsy Lunge
Stretch: Standing Calf Stretch
Stretch: Standing Quad Stretch
5. Chest
Warm-Up: Scaption Plank
Exercise: Dumbbell Floor Press
Exercise: Dumbbell Chest Fly
Exercise: Wide-Grip Barbell Chest Press
Stretch: Wall Stretch
6. Upper Back
Warm-Up: T-Spine Rotation
Exercise: Bent-Over Row
Exercise: Reverse Fly
Exercise: Farmer’s Carry
Stretch: Cat-Cow
7. Lower Back
Warm-Up: T-Spine Rotation
Exercise: Dumbbell Bird-Dog
Exercise: Good Morning
Stretch: Child’s Pose
8. Abdominals and Obliques
Warm-Up: Plank
Exercise: Side Bridge
Exercise: Hollow-Body Hold
Exercise: Lower-Leg Lift
Exercise: Dead Bug
Exercise: Russian Twist
Stretch: Cobra
9. Biceps and Triceps
Warm-Up: Up-Down Plank
Exercise: Traditional Bicep Curl
Exercise: Hammer Curl
Exercise: Tricep Kickback
Exercise: Tricep Overhead
Exercise: Overhead Pull
Stretch: Standing Bicep Stretch
Stretch: Overhead Tricep Stretch
10. Shoulders
Warm-Up: Cross-Body Arm Swing
Warm-Up: Wall Angel
Exercise: Shoulder Press
Exercise: Iron Cross
Exercise: Upright Row
Stretch: Cross-Body Stretch
Workout Programs
Total-Body Workouts
Upper-Body Workouts
Lower-Body Workouts
Resources
Glossary
Acknowledgments
About the Author
