SECTION 1: WEIGHT TRAINING BASICS 1) Weight Training Basics The Benefits of Weight Training Weight Training Misconceptions Major Muscles in Your Body Weight Training at Home or at a Gym Set Up a Home Gym Weight Training Equipment Free Weights Versus Weight Machines Choosing a Gym Choosing a Personal Trainer Clothing and Accessories Weight Training Etiquette SECTION 2: WORK YOUR UPPER BODY 2) Work Your Chest Dumbbell Bench Press Barbell Bench Press Dumbbell Fly Push-Up Assisted Dip Chest Press Machine Pec Fly Machine Cable Crossover 3) Work Your Shoulders Dumbbell Shoulder Press Lateral Raise Bent Over Lateral Raise Front Raise Reverse Fly Shoulder Press Machine Dumbbell External Rotation Dumbbell Internal Rotation 4) Work Your Back Lat Pulldown One-Arm Dumbbell Row Bent Over Barbell Row Dumbbell Shrug Assisted Chin-Up Upright Row Back Extension on a Roman Chair Seated Cable Row 5) Work Your Triceps Bench Dip Tricep Kickback Triceps Pushdown Barbell Triceps Press Dumbbell Overhead Triceps Extension Lying Barbell Triceps Extension Triceps Extension Machine 6) Work Your Biceps and Wrists Seated Dumbbell Curl Barbell Curl Concentration Curl Preacher Curl Hammer Curl Cable Biceps Curl Arm Curl Machine Wrist Curl and Reverse Wrist Curl 7) Work Your Abdominals Abdominal Crunch Twist Crunch Reverse Crunch Abdominal Machine Leg Raise Plank Side Plank Bridge SECTION 3: WORK YOUR LOWER BODY 8) Work Your Legs Dumbbell Squat Barbell Squat Hack Squat Leg Press Leg Extension Leg Curl Lunge Step-Up Barbell Deadlift Side-Lying Inner Thigh Lift Hip Adduction Machine Cable Knee Lift	9) Work Your Buttocks Kneeling Kickback Side-Lying Leg Lift Hip Abduction Machine Cable Kickback 10) Work Your Calves Standing Calf Raise Machine Seated Calf Raise Machine Single-Leg Calf Raise Calf Press SECTION 4: USING AN EXERCISE BALL AND TUBING 11) Using an Exercise Ball Introduction to Exercise Balls Wall Squat Lunge Bridge Calf Raise Chest Press Front Bridge Bent Over Lateral Raise External Rotation Ball Dip Seated Dumbbell Curl Abdominal Crunch Side Crunch Reverse Crunch Back Extension 12) Using Exercise Tubing Introduction to Exercise Tubing Squat Standing Leg Curl Side-Lying Inner Thigh Lift Kneeling Kickback Lying Leg Abduction Calf Press Push-Up Bent Over Row Lateral Raise External Rotation Tricep Extension Biceps Curl Abdominal Crunch SECTION 5: DESIGN A WEIGHT ROUTINE 13) Design a Weight Routine Weight Routine Basics Sample Weight Routines Super Slow, Negatives, Drop Sets and Pyramids Circuit Training Split Routines Super Sets Free Weights Safety Tips Track Your Progress Common Weight Training Injuries Weight Training When Traveling Exercises to Perform When Traveling SECTION 6: STRETCHING 14) Stretching Introduction to Stretching Chest Stretches Back Stretches Shoulder Stretches Bicep and Tricep Stretches Forearm Stretches Neck Stretches Quadricep Stretches Hamstring Stretches Inner Thigh Stretches Hip Flexor Stretches Buttocks and Outer Hip Stretches Calf and Shin Stretches Abdominal Stretches SECTION 7: CARDIOVASCULAR TRAINING AND NUTRITION 15) Cardiovascular Training Cardiovascular Training Basics Common Cardiovascular Machines Take Your Pulse Determine Your Target Heart Rate 16) Nutrition Nutrition Basics Nutritional Supplements The Food Guide Pyramid