1. Team Sports Introduction to the Weight room & Muscles

2. Upper Body Muscles & Exercise

3. BICEP • Bicep Curls • Free Weights • Curl Bar • Straight Bar • Dumbbells • Machine • Bicep Curl • Preacher Curl

4. TRICEP • Tricep Extension • Free Weights • French Curl • Dumb Bell • Kick Backs • Over Head • Skull Crushers • Machine • Tricep Pull Down • Tricep Press

5. Forearm • Anterior • Brachioradialis • Extensor Carpi Radialis Longus • Extensor Carpi Radialis Brevis • Posterior • Flexor Carpi Ulnaris • Extensor Carpi Ulnaris • Extensor Digiti Minimi • Extensor Digitorum • Exercises • Reverse Wrist Curls • Wrist Curls

6. PECTORALIS • Bench Press • Flat Bench • Incline – Head is Up • Straight Bar • Dumb Bells • Decline – Head is Down • Straight Bar • Dumb Bells • Peck Deck • Cable Pull • Push-Ups

7. DELTOID (Front/Side/Rear) • Military Press • Free Weights Dumb Bell • Over Head • Front Raises • Side Raises • Rear Raises • Machine • Military Press

8. TRAPIZIUS • Shoulder Shrugs • Straight Bar • Free Weights • Seated Row • Machine • Long-Pull • Free Weights • Bent over Row • Bar or Dumbbells

9. LATISSIMUS DORSI • Lat-Pull Down • Seated Row • Machine • Free Weights

10. ABDOMINALS • Sit-Ups • Crunches • Without feet being held • Ab Ball

11. Lower Body Muscles & Exercise

12. HAMSTRINGS • Machine Exercise • Leg Curls • Leg Press • Free Weights • Squats • Lunges • Straight Bar • Dumbbells

13. QUADRICEPS • Machine Exercises • Leg Extension • Leg Press • Free Weights • Squats • Lunges

14. GASTROCNEMIUS • Free Weights • Calf Raises/Toe Raise • Standing • Seated • Leg Press Machine

15. GLUTEUS MAXIMUS • Machine Exercises • Leg Press • Free Weights • Squats • Lunges