Designing Exercise Programs:*Layout

*Muscle Groups*Exercises

SHMD 1396/5/2013

1

When designing an exercise program you need to consider:

• Objectives/goals.– Determine:• Frequency• Sets/reps• Type of exercise• Time• Intensity

2

Frequency

• Dependant on several factors:

– Volume (reps, sets, weight).

– Intensity.

– Exercise selection.

– Level of conditioning.

• The number of training sessions performed during a specific

time period (1 week) may affect the training adaptations.

• Training with heavy loads increases the recovery period.

3

Choice of Exercise

• Equipment type:

– Machine, free weights, cable etc.

• Multi-joint (Prime movers):

– E.g. bench press – elbow & shoulder joint.

• Single joint:

– E.g. bicep curl – only elbow joint.

• Contraction type:

– Concentric, eccentric, isometric.4

Order of Exercise

• Large muscle groups before small muscle group exercises.

• Multi-joint before single joint.

• Alternating of upper-body & lower-body exercises for total

body sessions.

• Power type exercises before other exercise types.

• Most intense to least intense.

5

Number of Sets• Training volume = REPS x SETS x WEIGHT.

• Single set vs. multi-set.

• Multi-set shows greater gains in strength.

• Number of sets dependant on:

– Muscle groups trained (large vs. small).

– Intensity (High intensity, fewer sets).

– Training phase (Strength, power, endurance etc.).

– Level of conditioning.

– Number of exercises.6

Rest Periods

• Amount of force produced.

• Power output level.

• Muscular endurance: High reps, short rest periods (30-90

seconds).

• Muscular strength: Low reps, long rest periods (3-5 minutes).

7

Intensity

• Resistance used: Is the stimulus that causes the changes in the

measurement of strength and endurance.

• Repetition maximums: specific resistance that only allows a certain

number of reps to be performed.

• Muscle recruitment level.

• Power vs. high force.

• Repetition speed.

8

TrapeziuTrapezius Muscles Muscle

Shoulder Shrugs

Upright Row

Bent-over Row

Standing Row 9

Rhomboids Rhomboids MuscleMuscle

Seated Row Reverse Fly Seated Row

One Arm Row

Reverse Push-Up

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Deltoids Deltoids MuscleMuscle

Dips - Bar Dips - Chair

Lateral Raise - CableLateral Raise - Dumbell

Military Press

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Biceps Biceps MuscleMuscle

Pull-Up – Bar

Bicep Hammer Curls Bicep Curl - Barbell

Bicep Curl - Cable

Bicep Curl - Dumbell

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Triceps Triceps MuscleMuscle

Push - Up

Triceps Dips

Triceps Extension - Cable

Triceps Extension – TherabandTriceps Extension -

Barbell

Triceps Extension - Dumbell

Triceps Cable Push Down

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Latissimus Dorsi Latissimus Dorsi MuscleMuscle

Isometric Bridge

Bent Over Row - Barbell

Lateral Pull Up - Bar

Lateral Pull Down - Cable

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Pectoral Pectoral MuscleMuscle

Bench Press- Dumbell

Bench Press- Dumbell Machine Chest Fly

Bench Press- Barbell

Dumbell Chest Fly

Bench Press- Barbell

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Abdominal Abdominal MuscleMuscle

16

Abdominal Abdominal MuscleMuscle

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HamstriHamstringMusclngMuscl

eeHamstring Curl

Step - ups

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HamstriHamstringMusclngMuscl

eeLunges

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Quadriceps Quadriceps MuscleMuscle

Leg extensions

Squats

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Calf MuscleCalf MuscleTibialis Tibialis anterioranterior

Toe Lifts

Calf Raises

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