Free Workout Guides

I put this up to give people a better understanding of how to do "popular" exercises.

Weight Training Exercises

Free Weights

Exercise 1: Bench Press

Muscles Developed: Pectoralis major, triceps, deltoids

Instructions:
a) Lying on a bench on your back with your feet on the floor, grasp the bar with palms upward and hands shoulder-width apart. If the weight is on a rack, move the bar carefully from the supports to a point over the middle of your chest.
b) Lower the bar to your chest. Then press it in a straight line to the starting position. If your back arches too much, try doing this exercise with your feet on the bench.

Exercise 2: Pull-Up

Muscles Developed: Latissimus dorsi, biceps

Instructions:
a) Begin by grasping the pull-up bar with both hands, palms facing forward and elbows extended fully.
b) Pull yourself upward until your chin goes above the bar. Then lower yourself to the starting postion.

Exercise 3: Shoulder Press

Muscles Developed: Deltoids, triceps, trapezius

Instructions:
This exercise can be done standing or seated, with dumbbells or a barbell. The shoulder press begins with the weight across your chest, preferably on a rack.
a)Grasp the weight with your palms facing away from you.
b)Push the weight overhead until your arms are extended. Then return to the starting position (weight at chest). Be careful not to over arch your back.
c)If you are a more advanced weight trainer, you can “clean” the weight (lift it from the floor to your chest). The clean should be attempted only after instructions from a knowledgeable coach; otherwise it can lead to injury.

Exercise 4: Upright Rowing

Muscles Developed: Trapezius, deltoids, biceps brachii

Instructions:
From a standing position with arms extended fully, grasp a barbell with a close grip (hands about 6-12 inches apart) and palms toward the body. Raise the bar to about the level of your collarbone, keeping your elbows above the bar level at all times.
This exercise can be done using dumbbells, a weighted bar, or a barbell.

Exercise 5: Biceps Curl

Muscles Developed: Biceps, brachialis

Instructions:
a) From a standing position, grasp the bar with your palms upward and your hands shoulder-width apart
b) Keeping your upper body rigid, bend your elbows until the bar reaches a level slightly below the collar bone. Return the bar to starting position.
c) This exercise can be done using dumbbells, a curl bar, or a barbell (some people find that using a curl bar places stress on the wrists).

Exercise 6: Lateral Raise

Muscles Developed: Deltoids

Instructions:
a) Stand with feet shoulder-width apart and a dumbbell in each hand. Hold the dumbbells parallel to each other
b) With elbows slightly bent, slowly lift both weights until they reach shoulder level. Keep your wrists in a neutral position, in line with your forearms. Return to starting position.

Exercise 7: Squat

Muscles Developed: Quads, gluteus maximus, gastrocnemius

Instructions:
If the bar is racked, place the bar on the fleshy part of your upper back and grasp the bar at shoulder width. Keeping your back straight and your head level, remove the bar from the rack and take a step back. Stand with feet shoulder width apart and toes pointed slightly outward.
a)Rest the bar on the back of your shoulders, holding it there with the hands facing forward.
b)Keeping your head up and lower back straight, squat down until your thighs are below parallel with the floor, your back starts to round, or your feet come off the floor.
c)Drive upward toward the start position, keeping your back in a fixed position.

Exercise 8: Heel Raise

Muscles Developed: Gastrocnemius, soleus

Instructions:
Stand with feet shoulder width apart and toes pointed straight ahead.
a)Rest the bar on the back of your shoulders, holding it there with hands facing forward.
b)Press down with your toes while lifting your heals. Return to starting postion.

Exercise 9: Curl-Up or Crunch

Muscles Developed: Rectus abdominis, obliques, transverse abdominis

Instructions:
a) Lie on your back on the floor (or on an exercise ball) with your arms folded across your chest and your feet on the floor or on a bench.
b) Curl your trunk up and forward by raising your head and shoulders from the ground. Lower to the starting position.
c) Focus on using your ab muscles rather than your shoulders, chest and neck.

This information was taken from: 2007 McGraw-Hill Ryerson Ltd.