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Transcript 
Mark Bostrom
EXERCISE ROUTINES MUSCLES WORKED
www.aprioriathletics.com
847-253-2856
Position
Setting
Exercise Name
Wgt
(LBS)
Set
Qty
Rep
Q t y Muscles Working
847-253-2856
Page 1
1 Leg Press Cybex
3
12 quadriceps, hamstrings, gluteus maximus, transversus abdominis, external
internal oblique
2 Leg Extension Cybex
3
12 quadriceps: vastus medialis, vastus lateralis, vastus intermedius, rectus
femoris
3 Leg Curl (Prone) Cybex
3
12 hamstrings: semimembranosus, semitendinosus, biceps femoris
4 Chest Press Machine
3
12 pectoralis major, anterior deltoid, triceps, trapezius, rhomboids
5 Hip Extension Standing on One Leg Holding Medicine Ball
3
12 hamstrings: semimembranosus, semitendinosus, biceps femoris
6 Cable Chest Press Cybex
3
12 pectoralis major, anterior deltoid, triceps, trapezius, rhomboids
7 Hip Abductor Cybex
3
15 gluteus maximus (upper 2/3), gluteus medius, gluteus minimis, tensor
fasciae latae, piriformis abducts flexed hip, obturator internus abducts
flexed thigh, gemellus superior and inferior abducts flexed thigh,
8 Hip Adductor Cybex
3
15 adductor magnus, adductor longus, adductor brevis, pectineus, biceps
femoris, semitendinosus, semimembranosus
9 Lat Pulldown (Classic) Cybex
3
12 latissimus dorsi, triceps (long head), biceps, rhomboid major and minor
assists in rotating glenoid downward, pectoralis minor rotates scapula
downward, pectoralis major (sternal division) rotates scapula downward
Alerts
© Copyright 2000 Apriori, Inc.
Meds
Program for apparently healthy individual. See a physician regularly for ongoing permission and advice regarding exercise.
Printed 3/17/2000
Mark Bostrom
EXERCISE ROUTINES MUSCLES WORKED
www.aprioriathletics.com
847-253-2856
Position
Setting
Exercise Name
Wgt
(LBS)
Set
Qty
Rep
Q t y Muscles Working
847-253-2856
Page 2
1 0 Seated Row VR2 Cybex
3
12 latissimus dorsi, triceps (long head), biceps
1 1 Lat Pulldown Close Grip (Classic) Cybex
3
12 latissimus dorsi, triceps (long head), biceps
1 2 Cable Crossover Posterior Deltoid Cybex
3
12 posterior deltoid, rhomboid, trapezius
1 3 Biceps Curl, Pronated, Hammer Curl (Dumbbells)
3
12 biceps brachii, brachioradialis
1 4 Biceps Curl (Dumbbells)
3
12 biceps brachii, flexor carpi radialis
1 5 Shoulder Front Raise (Dumbbells)
3
12 anterior deltoid, supraspinatus
1 6 Lateral Raise Dumbbells
3
12 middle deltoid, trapezius, supraspinatus
1 7 Triceps Pressdowns with Rope
3
12 triceps, rhomboids, trapezius
1 8 Seated Calf Raise Cybex
3
12 soleus, gastrocnemius less because of slack form flexed knee
Alerts
© Copyright 2000 Apriori, Inc.
Meds
Program for apparently healthy individual. See a physician regularly for ongoing permission and advice regarding exercise.
Printed 3/17/2000
Mark Bostrom
EXERCISE ROUTINES MUSCLES WORKED
www.aprioriathletics.com
847-253-2856
Position
Setting
Exercise Name
Wgt
(LBS)
Set
Qty
Rep
Q t y Muscles Working
847-253-2856
Page 3
1 9 External Rotation of Shoulder Lying on Side
3
12 teres minor, posterior deltoid, infraspinatus
2 0 Internal Rotation of Shoulder Lying on Back
3
12 subscapularis, anterior deltoid, pectoralis major, teres major, latissimus
dorsi
2 1 Abdominal Curl (on slant board, head higher than feet)
3
12 abdominal obliques (internal and external) rectus abdominis, transversus
abdominis
Alerts
© Copyright 2000 Apriori, Inc.
Meds
Program for apparently healthy individual. See a physician regularly for ongoing permission and advice regarding exercise.
Printed 3/17/2000
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