Weights Programme
Weights programme – The programme designed has been designed to target all muscle groups effectively using a wide range of exercises. Exercises for the pectorals such as the bench press, exercises for the latissimus dorsi such as the lat pulldown, etc.
I have created a programme consisting of 6 exercises. The exercises are bench press, lat pulldown, leg press, dumbbell shoulder press and bicep curl and tricep pushdown.
The first exercise is bench press. This exercise can either be performed using a barbell or dumbbells with a weights bench or by using a smith machine which adds a level of safety as the bar is fixed to the machine.
The bench press targets the pectoralis major, triceps and anterior deltoids.
The exercise is performed by grabbing the bar and lowering the bar down to the chest (the concentric) and then pushing the bar up to the starting position (the eccentric). The movement pattern is as follows, there is flexion at the elbow on the way down and extension at the top. There is also abduction at the deltoid on the way down and adduction on the way up.
The second exercise is the lat pulldown. This exercise is performed on the lat pull down machine using a bar to pull down. The lat pulldown targets the triceps, biceps and latissimus dorsi.
The exercise is performed by grabbing the bar either close grip or wide grip and pulling down and contracting your latissimus dorsi.
The movement pattern is similar to the bench press. There is flexion at the elbow on the way down and extension at the elbow on the way up. There is also abduction at the shoulder on the way down and adduction on the way up.
The third exercise is the leg press. This exercise targets all the muscles in the legs such as the quadriceps, gluteus maximus and hamstrings. The
The weights programme has been designed for many reasons such as to target all types of muscle fibres through each exercise. The function of the muscular system is very important and is a big part of why I chose
I have created a programme consisting of 6 exercises. The exercises are bench press, lat pulldown, leg press, dumbbell shoulder press and bicep curl and tricep pushdown.
The first exercise is bench press. This exercise can either be performed using a barbell or dumbbells with a weights bench or by using a smith machine which adds a level of safety as the bar is fixed to the machine.
The bench press targets the pectoralis major, triceps and anterior deltoids.
The exercise is performed by grabbing the bar and lowering the bar down to the chest (the concentric) and then pushing the bar up to the starting position (the eccentric). The movement pattern is as follows, there is flexion at the elbow on the way down and extension at the top. There is also abduction at the deltoid on the way down and adduction on the way up.
The second exercise is the lat pulldown. This exercise is performed on the lat pull down machine using a bar to pull down. The lat pulldown targets the triceps, biceps and latissimus dorsi.
The exercise is performed by grabbing the bar either close grip or wide grip and pulling down and contracting your latissimus dorsi.
The movement pattern is similar to the bench press. There is flexion at the elbow on the way down and extension at the elbow on the way up. There is also abduction at the shoulder on the way down and adduction on the way up.
The third exercise is the leg press. This exercise targets all the muscles in the legs such as the quadriceps, gluteus maximus and hamstrings. The
The weights programme has been designed for many reasons such as to target all types of muscle fibres through each exercise. The function of the muscular system is very important and is a big part of why I chose