Efnisyfirlit

• Cover
• Title Page
• Copyright
• Contents
• Introduction
• Part I: Developing Your Training Program
• 20 Steps to Creating a Personalized Program
• Increasing Intensity
• Preventing Injuries
• Stretching
• Cardio Training
• Keeping a Workout Notebook
• Part II: Exercises
• Round Your Glutes
• Warm Up the Glutes
• Glute Exercises
• ❚ Hip Extension
• ❚ Bridge
• ❚ One-Leg Butt Press
• ❚ Lateral Hip Abduction
• Stretch the Glutes
• Gain Flexibility in the Hip Rotators
• Tone Your Quadriceps
• Warm Up the Quadriceps
• Quadriceps Exercises
• ❚ Squat
• ❚ Leg Press
• ❚ Lunge
• ❚ Leg Extension
• Stretch the Quadriceps
• Shape Your Hamstrings
• Warm Up the Hamstrings
• Hamstring Exercises
• ❚ Stiff-Leg Deadlift
• ❚ Lying Leg Curl
• ❚ Seated Leg Curl
• ❚ Thigh Adduction
• Stretch the Hamstrings
• Trim Your Calves
• Warm Up the Calves
• Calf Exercise
• ❚ Standing Calf Raise
• Stretch the Calves
• Flatten Your Abs
• Warm Up the Abs
• Abdominal Exercises
• ❚ Crunch
• ❚ Leg Raise
• ❚ Side Crunch
• ❚ Twist
• ❚ Static Stability
• ❚ Plank
• Stretch the Abs
• Curve Your Shoulders
• Warm Up the Shoulders
• Shoulder Exercises
• ❚ Lateral Raise
• ❚ Upright Row
• ❚ Bent-Over Lateral Raise
• Stretch the Shoulders
• Develop a Pain-Free Upper Back
• Warm Up the Upper Back
• Upper Back Exercises
• ❚ Row
• ❚ Pull-Down
• ❚ Pullover
• Stretch the Upper Back
• Protect Your Lower Back
• Warm Up the Lower Back
• Lower Back Exercises
• ❚ Deadlift
• ❚ Hyperextension
• Stretch the Lower Back and Spine
• Enhance Your Chest
• Warm Up the Chest
• Chest Exercises
• ❚ Press
• ❚ Fly
• ❚ Pullover
• Stretch the Chest
• Firm Up Your Arms
• Biceps
• Warm Up the Biceps
• Biceps Exercises
• ❚ Supinated Curl
• ❚ Hammer Curl
• ❚ Reverse Curl
• ❚ Curl With the Elbows Elevated
• ❚ Curl With the Elbows Behind the Body
• Triceps
• Warm Up the Triceps
• Triceps Exercises
• ❚ Cable Push-Down
• ❚ Triceps Extension
• ❚ Triceps Kickback
• Stretch the Arms
• Part III: Programs
• Beginner Programs
• One Session Per Week
• Minimal Equipment, Whole Body
• Gym Equipment, Whole Body
• Machines Only, Whole Body
• Minimal Equipment, Lower Body
• Gym Equipment, Lower Body
• Minimal Equipment, Upper Body
• Gym Equipment, Upper Body
• Two Sessions Per Week
• Minimal Equipment, Whole Body
• Gym Equipment, Whole Body
• Minimal Equipment, Lower Body
• Gym Equipment, Lower Body
• Minimal Equipment, Upper Body
• Gym Equipment, Upper Body
• Advanced Programs
• Three Sessions Per Week
• Lower-Body Emphasis
• Upper-Body Emphasis
• Whole-Body Emphasis
• Lower Body Only
• Upper Body Only
• Four Sessions Per Week
• Lower-Body Emphasis
• Upper-Body Emphasis
• Circuit Training
• Minimal Equipment, Whole Body
• Gym Equipment, Whole Body
• Minimal Equipment, Lower-Body Emphasis
• Gym Equipment, Lower-Body Emphasis
• Minimal Equipment, Upper-Body Emphasis
• Gym Equipment, Upper-Body Emphasis
• Specialized Home Circuits
• References
• About the Authors