FizEd Test Tyme Too
Terms
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Back extension, rowing, pull-ups/chin-ups, lat pulldown machine, shoulder shrugs
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Back exercizes
- Bench press, bent-arm flyes, peck deck machine,chest machine, pullovers
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Chest exercizes
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Crunches, ab pull-ins, sit-ups
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Abdominal/core excercizes
- Curls
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Upper Arm exercizes (elbow flexion, biceps)
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Extensions, dips
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Lower arm exercizes (elbow extension, triceps)
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Heel raises
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Ankle plantar flexion (gastrocnemius, soleus)
- Muscle Size
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70-85% max RM, 6-12 reps, 3-6 sets, 1-2 min breaks
- Muscle Strength
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85-100% RM, 1-6 reps, 4-8 sets, 2-4 min breaks
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Muscle Tone
- 60-80% RM, 8-12 reps, 1-3 sets, 30-60 sec breaks
- Muscular Endurance
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50-70% max RM, 12-20 reps, 2-4 sets, 30-90 sec breaks
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Overhead presses, upright rows, lateral raises, dumbbell front raise
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Shoulder exercizes
- Simple Home Training Workout
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Inclined bench press, one-dumbbell rowing, dumbbell lateral raise, seated one-dumbbell tricep extension, dumbbell lunges, one-dumbbell calf raise, crunches
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Six Guidelines for Weight Training
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Form, continuity, breathing, concentration, isolated intensity, body position (pivot points)
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Squats, dead lift, leg press, lunge, step ups
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Hip & knee extension
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Wrist curls
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Forearm exercizes (wrist flexors, extensors)