194. Weight Training Without Injury

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194. Weight Training Without Injury

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

CERTIFICATES DELIVERY: In 48 hours

Syllabus

FOREWORD by Linda E. Savage, PhD
INTRODUCTION
SECTION I PROGRAM DESIGN
CHAPTER 1 MAKING YOUR WORKOUT EFFICIENT

CHAPTER 2 SELECTING YOUR INDIVIDUAL WEIGHT-
TRAINING PROGRAM

SECTION II LEGS
CHAPTER 3 THE SQUAT
Equipment Options ◆ Key Points for a Safe and Effective Squat ◆ Master
Technique: Smith Machine Squat ◆ Free Weight Squat ◆ Squat with
Stable Object
CHAPTER 4 THE LUNGE
Equipment Options ◆ Key Points for a Safe and Effective Lunge ◆ Master
Technique: Smith Machine Lunge ◆ Dumbbell Lunge
CHAPTER 5 THE LEG PRESS
Equipment Options ◆ Key Points for a Safe and Effective Leg Press ◆
Master Technique: Inverted Leg Press ◆ Seated Leg Press
CHAPTER 6 THE LEG EXTENSION
Equipment Options ◆ Key Points for a Safe and Effective Leg Extension
◆ Master Technique: Seated Leg Extension
CHAPTER 7 THE LEG CURL
Equipment Options ◆ Key Points for a Safe and Effective Leg Curl ◆
Master Technique: Prone Leg Curl ◆ Seated Leg Curl ◆ Stability Ball Leg
Curl
CHAPTER 8 THE CALF RAISE

Equipment Options ◆ Key Points for a Safe and Effective Calf Raise ◆
Master Technique: Standing Calf Raise ◆ Seated Calf Raise
SECTION III BACK
CHAPTER 9 THE LAT PULLDOWN
Equipment Options ◆ Key Points for a Safe and Effective Lat Pulldown ◆
Master Technique: Palm-Down Lat Pulldown
CHAPTER 10 THE ROW
Equipment Options ◆ Key Points for a Safe and Effective Row ◆ Master
Technique: Machine Row ◆ Dumbbell Row
CHAPTER 11 THE REVERSE FLY
Equipment Options ◆ Key Points for a Safe and Effective Reverse Fly ◆
Master Technique: Cable Reverse Fly ◆ Machine Reverse Fly ◆ Dumbbell
Reverse Fly
CHAPTER 12 THE LOW-BACK EXTENSION
Equipment Options ◆ Key Points for a Safe and Effective Low-Back
Extension ◆ Master Technique: Press-up
SECTION IV CHEST
CHAPTER 13 THE BENCH PRESS
Equipment Options ◆ Key Points for a Safe and Effective Bench Press ◆
Master Technique: Flat Bench Press ◆ Incline Bench Press
CHAPTER 14 THE CHEST FLY
Equipment Options ◆ Key Points for a Safe and Effective Chest Fly ◆
Master Technique: Flat Bench Chest Fly ◆ Incline Bench Chest Fly ◆
Standing Cable Chest Fly ◆ Machine Chest Fly
SECTION V SHOULDERS
CHAPTER 15 THE SHOULDER PRESS
Equipment Options ◆ Key Points for a Safe and Effective Shoulder Press
◆ Shoulder Press (Using Barbell or Smith Machine) ◆ Dumbbell Shoulder
Press ◆ Machine Shoulder Press

CHAPTER 16 THE SHOULDER RAISE
Equipment Options ◆ Key Points for a Safe and Effective Shoulder Raise
◆ Master Technique: Complete Shoulder Move
SECTION VI ARMS
CHAPTER 17 THE BICEPS CURL
Equipment Options ◆ Key Points for a Safe and Effective Biceps Curl ◆
Master Technique: Preacher Curl ◆ Dumbbell Curl ◆ Cable Curl
CHAPTER 18 THE TRICEPS EXTENSION
Equipment Options ◆ Key Points for a Safe and Effective Triceps
Extension ◆ Master Technique: Cable Triceps Extension (Using Rope) ◆
Cable Triceps Extension (Using Bar or Stirrup) ◆ Dumbbell Triceps
Extension ◆ Supine Barbell Triceps Extension
SECTION VII CORE
CHAPTER 19 THE CRUNCH
Equipment Options ◆ Key Points for a Safe and Effective Crunch ◆
Master Technique: Stability Ball Crunch ◆ Floor Crunch
CHAPTER 20 THE LEG RAISE
Equipment Options ◆ Key Points for a Safe and Effective Leg Raise ◆
Master Technique: Leg Raise with Vertical Bench ◆ Leg Raise with Flat
Bench
CHAPTER 21 THE PLANK
Equipment Options ◆ Key Points for a Safe and Effective Plank ◆ Master
Technique: Push-up ◆ Plank ◆ Stability Ball Plank Curl
CONCLUDING REMARKS
JOURNAL AND REFERENCE ABBREVIATIONS
ENDNOTES
ABOUT THE AUTHORS
INDEX

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