9.2. FREE WEIGHT AND MACHINES

PRACTICAL Analysis, execution, practice, teaching to practitioners. CHEST

1. On a horizontal bench, bar presses ("bench").
2. On a horizontal bench, chest presses with dumbbells.
3. On incline bench, chest presses with barbell.
4. On a incline bench, chest presses with dumbbells.
5. On a incline bench, alternate chest presses with dumbbells.
6. On a horizontal bench, chest areas with dumbbells ("flies").
7. On a incline bench, chest areas with dumbbells.
8. On a horizontal bench, combine pressure and chest areas with dumbbells.
9. Cross-benches, dumbbell sweaters [and all other types of sweaters, depending on which muscle group you want to emphasize, e.g. thoracic or dorsal muscles].
10. In a pulley system, hand crossings.
11. At Peck Deck, breastplates.
12. In a pressure machine, chest presses.
13. In parallel bar- dips - variation with emphasis on the chest.
14. All chest Press Variations in Smith.

 UPPER BACK

1. In single-bar, retraction traction.
2. In single-bar, front grip with closed grip.
3. In single- bar, pull with b grip.
4. At high pulley, retractor pulls with corner grip.
5. At high pulley, frontal pull up.
6. At a high pulley, pull with b grip.
7. In a pull machine, all variants.
8. In upright position, high roller pulls with arms outstretched.
9. In sitting position (bent over), rowing on a low pulley.
10. In stooping, "closed" barbell rowing.
11. In stooping, "open" barbell rowing (rear deltoid exercise).
12. In stooping, bar rowing using B grip.
13. In stooping, dumbbell rowing.
14. In upright position, shoulder lifts with dumbbells and barbell (trapezius).
15. All rowing variants with a bar on Smith.

SHOULDERS

1. In upright, front shoulder barbell presses.
2. In upright position, behind the neck press with barbell (back press shoulder -high risk exercise).
3. In upright, shoulder presses with dumbbells.
4. In upright position, alternate shoulder presses with dumbbells.
5. In upright position, lateral lifts of hands with dumbbells.
6. In upright position, side lift with low pulley.
7. In upright position, alternate front lifts with dumbbells.
8. In the shoulder press machine, all variants.
9. In the upright position, the bar pulls to the chin (high rowing - and the trapezius variant).
10. Stooping, side lifts with dumbbells.
11. In sitting position, side lifts with dumbbells.
12. All Shoulder Presses Variations on Smith.

TRICEPS

1. In the upright position, the arms extend over the head with a barbell ("French").
2. In the upright position, the hands extend over the head with a dumbbell (B grip).
3. From upright position, hand extensions over dumbbell head.
4. In lying position, extension hands with a barbell.
5. ​​Stooping, dumbbells ("kickback").
6. In upright position, press hands down to the pulley.
7. Variations of triceps exercises in adjustable height pulley.
8. In the game, triceps sinks.
9. The corresponding exercises on machines.

 BICEPS

1. In upright position, arm curls with barbell.
2. In upright position, low curls hand bends.
3. In upright position, arm curls with dumbbells.
4. In upright, alternate arm curls with dumbbells.
5. On a incline bench, arm bends with dumbbells.
6. In a sitting position, single arm bending with a dumbbell ("concentration bending").
7. Arm bends on a pillow (barbell, dumbbells, pulley).
8. The corresponding exercises on machines.

 FOREARMS

1. In an upright position, arm curls with an reverse grip on the barbell.
2. In a sitting position, bent wrists or dumbbells.
3. In a sitting position, areas of wrists with bar or dumbbells.

 ABS (ABDOMINAL)

1. In the supine position, abdominal crunches (from the supine position, restricted torso lifts).
2. In a supine position, rotational crunches.
3. In a supine position, raised leg crunches.
4. In kneeling position, pulleys crunches.
5. In supine position, alternating knee traction - torso turning.
6. Front plank.
7. Side plank.
8. In a position of dependency, knee pulls to the chest.
9. Abdominal exercises on adjustable height pulley.
10. Abdomens in the special organ (machine).
11. Abdominal exercises on special benches.

 LOWER BACK / DORSAL - ERECTOR SPINAE

1. On back bench, trunk lifts.
2. Prone on the floor, trunk lifts (stretches / backs).
3. Prone on the bench, trunk lifts.

ANTERIOR MUSCLES OF THIGHS - ADDUCTORS - HIPS (GLUTEAL MUSCLES)

1. In the special machine, leg extensions (quadriceps).
2. Squats with back barbell (back squat).
3. Upright, dumbbells squat.
4. Front squat with barbell.
5. Hack squat with barbell.
6. Single-legged squat (the other on a bench) with dumbbells.
7. Dumbbells lunges (all types: front, lateral, back, walking etc.).
8. Dead lift with bent legs (exercise mainly for gluteus muscles).
9. All variants of leg exercises with a bar on Smith.
10. All variations of Rack squats with leg bar.
11. Adjacent thighs to the special organ from the sitting position.
12. Thigh abductions in the special sitting position.

 HAMSTRINGS AND HIPS (GLUTEAL MUSCLES)

1. In prone position special machine, leg bends.
2. In the sitting position, leg bends.
3. On the special organ from upright, bending one leg.

 CALF MUSCLES

1. In sitting position on the special instrument, lifting the heels.
2. In the upright position, bar tiptoes.
3. In upright position, lift one heel.
4. All of the above variants to Smith.

 CARDIO EQUIPMENT

3. Bicycle (all kinds).
4. Cross Training.
5. Step machine.
6. Rows machine.