Weight Room Exercises and Major Muscle Groups Trained

PE Weight Room Exercises and Major Muscle Groups Used:

Multi-Use Upper Body Machine:

    Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids

    Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Latissimus Dorsi

    Dips: Deltoids, Triceps, Pectorals, Rhomboids

    Knee Ups/Leg Raises: Abdominals and Obliques

Crunches: Abdominals and Obliques

Dumbbell Bench Rows: Rhomboids, Latissimus Dorsi

Dumbbell Butterflies (Fly’s): Outer Pectorals (same station as above)

Arm Curls: Biceps

Shrugs: Trapezius

Front Shoulder Raises: Anterior Deltoids

Overhead Tri’s (OHT’s): Triceps

Leg Press: Quadriceps

Calf Press: Gastrocnemius (same machine as above)

Leg Curls: Hamstring

Leg Kick-Back Gluteus Maximus

Cable Chest Press: Pectorals

Cable Close Grip Chest Press: Triceps (same machine as above)

Pull Downs: Latissimus Dorsi

Seated Rows: Trapezius, Latissimus Dorsi (same machine as above)

Cable Shoulder Press: Deltoids

Back Extensions: Erector Spinae (spi-nae)

Push Downs: Triceps

Kettlebell Swings (outside): Hip Flexors

Witter Weight Room Exercises and Major Muscle Groups Used:

Free Weight Shoulder Press/Push Press: Deltoids

Arm Curls: Biceps

Forearm Curls: Brachioradialis (bra-chio-ra-di-alis)

Shrugs: Trapezius

Free Weight Front and Lateral Shoulder Raises: Deltoids

Free Weight Chest Press: Pectorals

Butterflies: Outer Pectorals

Dips: Deltoids, Triceps, Pectorals

Leg Raises: Abdominals and Obliques

Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius

Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals

Barbell Roll-out: Abdominals and Obliques

Russian Twists: Abdominal, Obliques

Front and Lateral Shoulder Raises: Deltoids

Overhead Tri's: Triceps

Close-Grip Bench Press: Triceps

Bench Rows: Latissimus Dorsi, Rhomboids

Back Squats: Quadriceps, Calves, Hamstrings, Adductors, Abductors, Gluteus Maximus

Dead Lifts: Gluteus Maximus, Biceps, Triceps, Deltoids, Trapezius, Erector Spinae, Latissimus Dorsi, Quadriceps, Hamstrings, Calves, Core Muscles

Russian Twists: Abdominal, Obliques

Ball Slams: Gluteus Maximus, Obliques, Abdominals

Step-Ups: Calves, Quadriceps, Gluteus Maximus (Glutes)

Box Jumps: Calves, Quadriceps, Glutes

Kettlebell Swings : Hip Flexors, Glutes, Erector Spinae

Glute/Ham Developer (GHD's) Facing Down: Glutes, Hamstring, Erector Spinae

Glute/Ham Developer (GHD's) Facing Up: Abdominals, Obliques