Exercise Technique Manual for Resistance Training

Part I. Total Body
Power and Explosive Exercises
1.1 Power Snatch
1.2 Power Snatch From Blocks
1.3 Hang Power Snatch
1.4 One-Arm Dumbbell Snatch
1.5 Muscle Snatch
1.6 Power Clean
1.7 Hang Power Clean
1.8 Dumbbell Hang Power Clean
1.9 Push Press
1.10 Dumbbell Hang Power Clean to Push Press
1.11 Push Jerk
1.12 Split Jerk

Part II. Lower Body
Hip and Thigh (Multijoint) Exercises
2.1 Front Squat
2.2 Back Squat
2.3 Romanian Deadlift (RDL)
2.4 Deadlift
2.5 Hip Sled (Machine)
2.6 Seated Leg Press (Machine)
2.7 Step-Up
2.8 Forward Step Lunge
2.9 Glute Ham Raise
2.10 Barbell Hip Thrust
2.11 Single-Leg Dumbbell Hip Thrust
2.12 Single-Leg (Pistol) Squat
2.13 Nordic Hamstring Curl

Hip and Thigh (Single-Joint) Exercises
2.14 Stiff-Leg Deadlift
2.15 Good Morning
2.16 Leg (Knee) Extension (Machine)
2.17 Seated Leg (Knee) Curl (Machine)
2.18 Lying Leg (Knee) Curl (Machine)

Calf (Single-Joint) Exercises
2.19 Seated Calf (Heel) Raise (Machine)
2.20 Standing Calf (Heel) Raise (Machine)

Part III. Upper Body
Chest (Multijoint) Exercises
3.1 Flat Barbell Bench Press
3.2 Incline Barbell Bench Press
3.3 Decline Barbell Bench Press
3.4 Flat Dumbbell Bench Press
3.5 Incline Dumbbell Bench Press
3.6 Decline Dumbbell Bench Press
3.7 Vertical Chest Press (Machine)

Chest (Single-Joint) Exercises
3.8 Pec Deck (Machine)
3.9 Flat Dumbbell Fly
3.10 Incline Dumbbell Fly
3.11 Decline Dumbbell Fly
3.12 Cable Crossover (Machine)

Back (Multijoint) Exercises
3.13 Lat Pulldown (Machine)
3.14 Bent-Over Row
3.15 One-Arm Dumbbell Row
3.16 Low-Pulley Seated Row (Machine)
3.17 Seated Row (Machine)
3.18 Face Pull (Machine)

Back (Single-Joint) Exercises
3.19 Barbell Pull-Over
3.20 Dumbbell Pull-Over
3.21 Straight-Arm Lat Pulldown (Machine)

Shoulder (Multijoint) Exercises
3.22 Shoulder Press (Machine)
3.23 Seated Barbell Shoulder Press
3.24 Seated Dumbbell Shoulder Press
3.25 Upright Row

Shoulder (Single-Joint) Exercises
3.26 Lateral Shoulder Raise
3.27 Bent-Over Lateral Raise
3.28 Front Shoulder Raise
3.29 Prone T's, Y's, and I's

Biceps (Single-Joint) Exercises
3.30 Barbell Biceps Curl
3.31 EZ-Bar Biceps Curl
3.32 Hammer Curl
3.33 Dumbbell Alternating Curl

Triceps (Single-Joint) Exercises
3.34 Lying Barbell Triceps Extension
3.35 Triceps Pushdown (Machine)
3.36 Overhead Triceps Extension

Forearm (Single-Joint) Exercises
3.37 Wrist Curl
3.38 Wrist Extension
3.39 Reverse Curl

Part IV. Anatomical Core
Anatomical Core Exercises
4.1 Curl-Up
4.2 Abdominal Crunch
4.3 Front Plank
4.4 Side Plank
4.5 Stability Ball Pike
4.6 Stability Ball Jackknife
4.7 Abdominal Crunch (Machine)
4.8 Stability Ball Abdominal Crunch
4.9 Stability Ball Reverse Back Extension
4.10 Stability Ball Rollout
4.11 Roman Chair Back Extension
4.12 Pallof Press (Machine)
4.13 Woodchop (Machine)
4.14 Russian Twist

Part V. Alternative Modes and Nontraditional Implements
Exercises Using Alternative Modes and Nontraditional Implements
5.1 Two-Arm Kettlebell Swing
5.2 Bulgarian Squat
5.3 Single-Leg Kettlebell Romanian Deadlift
5.4 Turkish Get-Up
5.5 One-Arm Kettlebell Clean
5.6 One-Arm Kettlebell Press
5.7 Kettlebell Front Squat
5.8 Stability Ball Bridge to Curl
5.9 Dumbbell Renegade Row
5.10 Landmine Shoulder Press
5.11 Landmine Row
5.12 Sled Push
5.13 Medicine Ball or Slam Ball Slam

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• Levantamento de pesos
• Exercício e livros de treino
• Musculação

NSCA; resistance training; exercise technique; personal trainer; strength training; National Strength and Conditioning Association; exercise manual; weight training