Weight Training:

  1. As previously mentioned, all serious athletes should be spending some time in the weight room. Here is a list of some exercises that you might want to include in your weight routine. We will not give a detailed explanation of how to do the exercise. The video should show you how to do it. If you need more information, just send us an email or talk to the trainer at the gym. The exercises are grouped by the body part that the exercise works. We will also give you a basic program so you can get started off on the right foot.
  3. Chest | Back | Legs | Shoulders | Arms (below)

  1. Arms:
  2. 1. Standing Barbell Curl:
  3. -don't fully extend your elbows (because you are resting your biceps
  4. -you can also use dumbells, the E-Z-Curl bar, and cables

 
  1. 2. Seated Dumbell Curl:
  2. -at the top of this motion you want to turn your palms inward toward your shoulders
  3. -do it with a incline in the bench as well (Incline Dumbell Curl)

 
  1. 3. Hammer Curl:
  1. 4. Preacher Curl:
  2. -go slowly so you can really feel your bicep burn
  3. -use dumbell as well and do one arm at a time
  1. 5. Chin Up:
  2. -change the width of your grip and also do it with your palms facing out
  • 6. Lying French Press:
  • -be sure to really feel your triceps working
  • -use light weights if necessary
  • -you can also do this in a seated position
  • -you ca
  • 7. Tricep Press down:
  • -use the rope as well
  • 8. One Handed Reverse Grip Press down:
  • -same as #7 but use one hand
  1. 9. Dips:
  2. -you can add weight if it is too easy for you
  1. 10. Tricep Kick-Back:
  2. -go nice and slow so you can really feel your tricep work
  • 11. Close Grip Bench:
  • -use the E-Z-Curl bar for this
  • 12. Over head tricep extensions:
  • -