Strength Training Programs

 

		WITH M0 (*)	WITH M1	WITH M2	WITH M3
Neck	Sternocleidomastoid Splenius				Cable Neck Extension Cable Neck Flexion
Shoulders	Deltoid Anterior			Lever Behind Neck Press Lever Shoulder Press	Cable Front Raise
	Deltoid Lateral	Lever Vertical Swing	Lever Lateral Raise		Cable One Arm Lateral Raise Cable Upright Row
	Deltoid Posterior	Lever Horizontal Swing	Lever Lying Rear Lateral Raise		Cable Rear Delt Row
	Supraspinatus	Lever Front Lateral Raise			Cable Front Lateral Raise
Upper Arms	Triceps Brachii	Lever Horizontal Curl	Lever Triceps Extension	Lever Triceps Dip	Cable Pushdown
	Biceps Brachii	Lever Horizontal Curl	Lever Preacher Curl		Cable Curl
	Brachialis
Forearms	Brachioradialis				Cable Reverse Curl
	Wrist Flexors				Cable Wrist Curl
	Wrist Extensors				Cable Reverse Wrist Curl
Back	General	Lever Horizontal Swing	Lever Lying Rear Lateral Raise	Lever Row	Cable Seated High Row Cable Seated Row Cable Seated Row (wide grip)
	Latissimus Dorsi & Teres Major	Lever Vertical Swing	Lever Iron Cross	Lever Close Grip Pulldown Lever Front Pulldown	Cable Close Grip Pulldown Cable Front Pulldown Cable Rear Pulldown Cable Seated Straight Arm Pulldown
	Trapezius	Lever Shrug		Lever Shrug	Cable Shrug
	Infraspinatus & Teres Minor				Cable Seated External Rotation
	Subscapularis				Cable Internal Rotation
Chest	General Pectoralis Major Pectoralis Minor Serratus Anterior	Lever Horizontal Swing	Lever Bench (Lay-Down) Fly	Lever Bench Press Lever Shoulder Raise Lever Incline Bench Press	Cable One Arm Chest Press One Arm Cable Incline Chest Press
Waist	Rectus Abdominis	Seated Crunch			Cable Seated Crunch
	Obliques	Lever Side Bend	Lever Side Bend Lever Seated Side Crunch		Cable Side Bend
	Erector Spinae				Cable Seated Row Cable Seated Row (wide grip)
Hips	Gluteus Maximus	Lever Squat	Lever Standing Hip Extension	Lever Lunge Lever Rear Lunge	Cable Standing Hip Extension
	Abductors	???	Lever Standing Hip Abduction		Cable Hip Abduction
	Flexors	???	Lever Hip Flexion		Cable Lying Leg Raise
Thighs	Quadriceps	Lever Squat		Lever Lunge Lever Rear Lunge	Lever Leg Extension
	Hamstrings	Lever Squat			Lever Lying Leg Curl
	Hip Adductors		Lever Standing Hip Adduction		Cable Hip Adduction
Calves	General Gastrocnemius Soleus Tibialis Anterior Popliteus	Lever Standing Calf Raise Lever Reverse Calf Raise		Lever Standing Calf Raise Lever Reverse Calf Raise

(*) This training technique is free-form, without any mechanical device to guide the movement as dancing and Martial Art. It requires an experienced trainer to guide through every movement to ensure the correct form, and breathing technique for best result.

Exercises