Major Muscle Groups

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In designing a workout it is important to know the major muscle groups, where they are located, and their primary action. (See Figure 3-4.)

To ensure a good, balanced workout, one must do at least one set of exercises for each of the major muscle groups.

TIMED SETS

SET

TIME

REST

NO.

ACTIVITY

PERIOD

INTERVAL

1

Regular Push-ups

30 seconds

30 seconds

2

Wide-hand Push-ups

30 seconds

30 seconds

3

Close-hand Push-ups

30 seconds

30 seconds

4

Regular Push-ups

20 seconds

30 seconds

5

Regular Push-ups

done on knees

30 seconds

30 seconds

6

Regular Sit-ups

60 seconds

30 seconds

7

Abdominal Twists

40 seconds

30 seconds

8

Curl-ups

30 seconds

30 seconds

9

Abdominal Crunches

30 seconds

End

Figure 3-4

BEGINNING EXERCISE PROGRAM

NAME OF EXERCISE

MAJOR MUSCLE GROUP(S) WORKED*

1. Leg press or squat

—Quadriceps, Gluteals

2. Leg curl

—Hamstrings

3. Heel raise

—Gastrocnemius

4. Bench press

—Pectorals, Triceps, Deltoids

5. Lat pull-down or pull-up

—Latissimus Dorsi, Biceps

6. Overhead press

—Deltoids, Triceps

7. Sit-up

—Rectus Abdominus, Iliopsoas, oblique muscles

8. Bent-leg dead-lift

—Erector Spinae, Quadriceps, Gluteals

The beginning weight-training program shown at Figure 3-5 will work most of the important, major muscle groups. It is a good program for beginners and for those whose time is limited. The exercises should be done in the order presented.

The weight-training program shown at Figure 3-6 is a more comprehensive program that works the major muscle groups even more thoroughly. It has some duplication with respect to the muscles that are worked. For example, the quadriceps are worked by the leg press/squat and leg extensions, and the biceps are worked by the seated row, lat pull-down, and biceps curl. Thus, for the beginner, this program may overwork some muscle groups. However, for the more advanced lifter, it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. This program also includes exercises to strengthen the neck muscles.

When doing one set of each exercise to muscle failure, the average soldier should be able to complete this routine and do a warm-up and cool-down within the regular PT time.

MORE ADVANCED EXERCISE PROGRAM

NAME OF EXERCISE

MAJOR MUSCLE GROUP(S) WORKED

1. Leg press or squat

—Quadriceps, Gluteals

2. Leg raises

—Iliopsoas (hip flexors)

3. Leg extension

—Quadriceps

4. Leg curl

—Hamstrings

5. Heel raise

—Gastrocnemius, Soleus

6. Bench press

—Pectorals, Triceps, Deltoids

7. Seated row

—Rhomboids, Latissimus dorsi, Biceps

8. Overhead press

—Deltoids, Triceps

9. Lat pull-down or pull-up

—Latissimus dorsi, Biceps

10. Shoulder shrug

—Upper trapezius

11. Triceps extension

—Triceps

12. Biceps curl

—Biceps

13. Sit-up

—Rectus abdominus, iliopsoas

14. Bent-leg dead lift

—Erector spinae, Quadriceps, Gluteals

15. Neck flexion

—Sternocleidomastoid

16. Neck extension

—Upper trapezius

Figure 3-6

Figure 3-6

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