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A beginners guide to a healthier and stronger
lifestyle.
Joseph Gonzalez
The benefits of exercising:



Increased muscle strength
Healthy cardiovascular system


Weight/fat loss
Increased self-confidence

Aesthetics

Major Muscles:
Latissimus Dorsi (Lats)
 Trapezius (Traps)
 Rhomboids
 Teres:

 Major
 Minor

Pull-ups

Bent Over Rows

Lat Pulldowns

Good Mornings

Lower back
Proper Pull-up
Form!

Dumbbell Rows

Seated Rows

Lower back
extensions

T-Bar row

Back Exercising Benefits:



Increased muscle strength
Improve flexibility
Aesthetics

Major Muscles:

Pecs
 Major
 Minor

Serratus Anterior
Serratus Anterior


Push-Ups
Bench Press
Flat
 Incline
 Decline


Dumbbell Press
Flat
 Incline

Are there
anymore chest
exercises..?



Dumbbell Butterflies
Cable Crossover
Low Cable Crossover
Butterflies

Why do we need to stretch?
Helps alleviate tension in the muscles
 Helps to reduce delayed onset muscle soreness
(DOMS)
 Helps with blood flow
 Flexibility

Soreness



Quadriceps
Hamstrings
Gastrocnemius



Calf Muscle
Gluteus Maximus
Abductors/Adductors

Squats (Barbell)





Front/Back
Dead-Lifts
Leg Press
Hamstring Curls
Calf Raises

Squats


Feet shoulder with apart
Dead-Lifts
Hand over hand technique
 Slight bend of the knee

Hand-over-Hand




Toe Touches
Supine hamstring stretch
Calf Stretches
Foam Rollers
Foam Rolling

Shoulder Anatomy

Deltoids
 Front, Middle and Rear

Trapezius

Rhomboids

Infraspinatus
Military Press



Seated/Standing
Seated Dumbbell Press

Arnold Press
Shoulder Shrugs


Lateral Raises
Arnold Press
Seated Military Press

Arm Anatomy:

Biceps
 Long Head
 Short Head

Triceps
 Long Head
 Short Head

Forearm

Bicep Curls

Preacher

Standing


Triceps Pushdowns



Seated
Rope
Cable Attachments
Seated Triceps Press

Forearms
Curls
 Wrist Curls
 Finger Curls
 Farm Carries





Working out can:
Increase self-esteem
Increase muscle strength
Improve cardiovascular system

Help with weight/fat loss

NOW GO OUT THERE AND