Weight Training
Tamaqua Area High School
Physical Education
Mr. McCabe, Mr. Gross
Muscle Groups
Shoulders
 Legs
 Back
 Biceps
 Chest
 Triceps
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Complementary Muscle Groups
Exercises that replicate similar
movement and work two muscle
groups.
 Complementary muscle groups are:
1) Chest and Triceps, 2) Back and Biceps,
3) Legs and Shoulders.
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FOR MORE INFO...
To visit the Weight Training Study Guide, click below
Weight Training
Shoulders
Shoulders (Deltoids) - Comprised of
three muscles. One anterior, one
lateral, and one posterior.
 Shoulders can be worked by any
exercise pushing weight away from the
shoulders or by raising weight from your
waist to shoulder height.
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Shoulder Exercises
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Standing Dumbbell or Bar Press
Seated Dumbbell Press
Seated Shoulder Press
Front Deltoid Alternating Raise
Seated Rear Deltoid Raise
Seated or Standing Lateral Deltoid Raise
Rear Deltoid Raise
Leg Exercises
Legs (Quadriceps, Bicep Femoris,
Gastrocnemius) – Comprised of numerous
muscles. Those that are listed are the main
focus of our weight training.
 Legs can be worked by any exercise pushing
or pulling of weight with the extension or
flexion of the knee. The Calf muscles can be
worked by raising the heel off of the floor.
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Leg Exercises
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Dumbbell or bar lunges
Seated Heel Raises
Leg Press
Seated Leg Curl
Seated Leg Extension
Standing Heel Raises
Back
Back (Latissimus Dorsi) - Comprised of
numerous large and small muscles.
 The back can be worked by pulling
weight toward the shoulders, or by
pulling weight toward the chest.
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Back Exercises
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Wide Grip Pull-down
Angled Wide Grip Pull-Down
Seated Row
High Lat Pull
Dumbbell or Bar Bent Over Row
Back Extension
Wide Grip Pull-Ups
Good Morning Back Extensions
Biceps
Biceps - Comprised of two muscles
(Bicep Brachii and Bicep Brachialis).
 The biceps can be worked by pulling
weight with the flexion of the elbow.
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Bicep Exercises
Standing Alternating Curls
 Concentration Curls
 Seated Bench Curls
 Standing Curl
 Seated Incline Alternating Curl
 Standing Reverse Curl
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Chest
Chest (Pectoralis Major and Minor) Comprised of two muscles.
 The chest can be worked by pushing
weight away from the chest.
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Chest Exercises
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Push-Ups
Bench Press
Dumbbell Bench Press
Iso-Lateral Bench Press
Incline Bench Press
Bench Fly
Supine Pullover
Incline Bench Fly
Pec Deck
Triceps
Triceps- Comprised of three muscles
(Medial, Long, and Lateral Head ).
 The triceps can be worked by pushing
weight with the extension of the elbow.
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Tricep Exercises
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Parallel Dip
Seated Tricep Machine
Bent Over Kick Backs
Rope Grip Extensions
Push Down Extensions
Standing One Arm Extension
Standing Two Arm Extension
Supine Two Arm Extensions
Bench Dips
Additional Information
Below are some links to help you
maximize your own personal fitness
program.
 Exercise Principles
 National Institute of Health
 FitDay
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