Weight Room Rules
1. Water ONLY!! NO food or other drinks are allowed in the weight room or sit-up room.
2. Do NOT bring personal equipment, bags, extra clothing, etc. into the weight room.
3. NO profanity or horseplay at any time.
4. ALL users must be dressed in PE clothes.
5. ALWAYS warm-up/stretch before lifting.
6. ALWAYS use a spotter on the free weights.
7. ALWAYS use correct lifting technique & NEVER lift more weight than you can safely handle.
8. PLEASE...Clean-up after yourself. Remove the weights from the bars and return all equipment to its proper place when you are finished at a station.
9. PLEASE...Wipe the sweat from the pads with a towel and cleaner when you finish at a station.
10. PLEASE...Take care of the equipment and report damages or misuse to the supervisor.
11. Be courteous and treat ALL people with respect.
12. Optimize your time. NO loitering, the weight room is not for social gatherings!
1. Water ONLY!! NO food or other drinks are allowed in the weight room or sit-up room.
2. Do NOT bring personal equipment, bags, extra clothing, etc. into the weight room.
3. NO profanity or horseplay at any time.
4. ALL users must be dressed in PE clothes.
5. ALWAYS warm-up/stretch before lifting.
6. ALWAYS use a spotter on the free weights.
7. ALWAYS use correct lifting technique & NEVER lift more weight than you can safely handle.
8. PLEASE...Clean-up after yourself. Remove the weights from the bars and return all equipment to its proper place when you are finished at a station.
9. PLEASE...Wipe the sweat from the pads with a towel and cleaner when you finish at a station.
10. PLEASE...Take care of the equipment and report damages or misuse to the supervisor.
11. Be courteous and treat ALL people with respect.
12. Optimize your time. NO loitering, the weight room is not for social gatherings!
Benefits of Weight Training
- Increases muscular strength.
- Increases muscular endurance.
- Is an outstanding means of body shaping.
- Increases bone and ligament strength, cartilage thickness and capillary density in the muscles.
- Improves health and physical fitness.
- Improves sports performance.
- Increases flexibility.
- Increases power and speed.
- Helps relieve the stresses and tensions of everyday life.
- Promotes a positive self-image.
- Teaches discipline and motivation that carry over into all other areas of life.
- Helps control bodyweight and reduce body fat.
- Strengthens your heart, intensifies metabolism levels and normalizes blood pressure.
- Can increase your longevity.
- Improves the quality of your life.
- Helps prevent many medical problems such as osteoporosis.
- Increases both hemoglobin level and red cell count.
- Is an appropriate activity for men and women of all ages, can become a valuable couple and/or family activity.
- Is an excellent form of rehabilitation for muscle and joint injuries; can be used by handicapped individuals who have at least partial use of their arms and/or legs.
- Has been proven to reduce cholesterol levels.
Lifting Exercises
Pectorals LatissimusDorsi Quadriceps
Bench press Lat Pull down Squats
Incline press 1 arm rows Dead Lift
Flies Seated Rows Lunges
Dumbbell press Pull-ups Leg Extensions
Decline Press Leg Press
Hamstrings Gastrocnemius Abdominals
Leg Curls Calf Raises Crunches
Straight Leg Deadlift Reverse Crunches
Squats Leg Lifts
Lunges Bicycles
Deadlift Scissor Kicks
Leg Press Planks
Deltoids Triceps Biceps
Shoulder Press Skull Crushers Curls w/straight bar
Lateral Raises Tricep Extensions Curls w/curl bar
Front raises Dumbbell extensions Dumbbell Curls
Dips Hammer Curls
Bench press Lat Pull down Squats
Incline press 1 arm rows Dead Lift
Flies Seated Rows Lunges
Dumbbell press Pull-ups Leg Extensions
Decline Press Leg Press
Hamstrings Gastrocnemius Abdominals
Leg Curls Calf Raises Crunches
Straight Leg Deadlift Reverse Crunches
Squats Leg Lifts
Lunges Bicycles
Deadlift Scissor Kicks
Leg Press Planks
Deltoids Triceps Biceps
Shoulder Press Skull Crushers Curls w/straight bar
Lateral Raises Tricep Extensions Curls w/curl bar
Front raises Dumbbell extensions Dumbbell Curls
Dips Hammer Curls