More than 130 strength training exercises (including 21 exercises that you can do at home, in a hotel, etc.) categorized by muscle group are provided. Each exercise description includes:

• A video demonstration to view on your PC. The beginning and midpoint images can be printed out so you can take them to your health club (along with your customized 12-week program and exercise and stretching instructions).
• Detailed fitness instruction of each exercise including a list of the specific muscle groups you'll be working, common mistakes to avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, exercises that require a weightlifting belt or a spotter are so indicated. These can also be viewed on your PC or printed out and taken to your health club.

Below is an explanation for each muscle and a chart listing all of the strength training exercises for that muscle group. Click on the exercise links for instructions on how best to do it. Some of the exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

• (Bb): Exercises that are done with a barbell.
• (Db): Exercises that are done with a dumbbell.
• (Cable): Exercises that are done with a cable-pulley machine.
• (Tb): The Home/Travel exercises that are done with Thera-band (R).

This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.

If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.

Your legs contain some of the largest muscles in your body. For the purpose of weightlifting, most experts divide the legs into four separate muscle groups: quadriceps, hamstrings, calves, and anterior tibialis. The quadriceps and hamstrings act at the knee joint and the calves and anterior tibialis act at the ankle joint.

Quadriceps: The large group of muscles on the front of the upper leg, often referred to as the thighs. Your quadriceps are so named because they are a group of four (quad = four) different muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedialis. The quadriceps run along the front of the thigh, starting at the hip joint and ending at the knee joint. The quadriceps' primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing, and pedaling.

Hamstrings: The group of muscles on the back side of the leg, running from the hip joint to the knee joint. The hamstrings are a group of three muscles: biceps femoris, semimembranosus, and semitendinosus. The hamstrings' primary function is to facilitate flexion of the leg, and medial and lateral rotation, which is important in activities such as jumping, pedaling, walking, and running.

Calves: Groups of muscles farther down the back of the leg running from the backside of the knee to the Achilles tendon. The two muscles that make up the calves are the gastrocnemius and soleus. Their primary function is to extend your foot at the ankle and flex your toes, which helps you jump, walk/run, and pedal.

Anterior Tibialis: The small muscle group on the front side of your lower leg which runs along your shins. The anterior tibialis, like the calf, helps you run and jump, and functions to flex your foot upward.

Below is a list of the most effective strength-training exercises for your legs (quadriceps, hamstrings, calves, and anterior tibialis). Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids (upper/middle back), and erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin's surface, play a huge role in almost everything you do, from swinging a golf club to sitting at the dinner table.

Latisimus Dorsi: Run along the sides of your back and are most commonly called lats. Your lats help you extend, rotate, and pull your arms to your body (adduction), important in pulling activities such as rock climbing and rowing.

Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back. The rhomboids' primary function is to retract, elevate and rotate the shoulder blades, which also helps you accomplish pulling activities such as starting a lawn mower or serving a tennis ball.

Erector Spinae: Runs along the lower part of the spine, hereafter referred to as the lower back. Your lower back supports your upper body, extending your spine and flexing it to either side, a part of almost every activity imaginable.

Below is a list of the most effective strength-training exercises for your back. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

Shoulders: There are three specific areas of your shoulders: anterior (front), lateral (side), and posterior (rear)--each gets specific attention from various shoulder exercises. The front shoulders flex and medially (inwardly) rotate the arm. The side shoulders abduct the arm (moves it away from the body). The rear shoulders extend the arm and cause lateral (outward) rotation. These functions of the shoulder muscles help in performing throwing and swinging activities such as pitching, passing, climbing, and racquet sports.

Trapezius: Many shoulder exercises also work the trapezius muscle. This muscle slopes down the side of your neck from the base of your skull to the upper part of your back. The trapezius muscle raises your shoulders and rotates your shoulder blades, and is helpful in lifting activities, such as moving furniture.

Below is a list of the most effective strength-training exercises for your shoulders and trapezius. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

The triceps are muscles that run on the back side of your upper arm, from your shoulder to your elbow. Your triceps have three "heads," or small sections that make up the entire muscle group; they constitute almost two-thirds of your upper arm. The triceps' primary function is to extend the elbow. This is helpful in shooting a basketball and throwing or passing a ball.

Below is a list of the most effective strength-training exercises for your triceps. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like "head" on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm. This is very helpful in swinging a racquet in sports like racquetball and tennis.

Below is a list of the most effective strength-training exercises for your biceps. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

The forearms are the muscles between the elbow and the wrist. The forearms consist of three smaller muscle groups: brachioradialis, flexors', and extensors'. The brachioradialis and extensors make up the front part of the forearms and help to extend or move the back of your hand toward your forearm; they also help to extend your fingers. Your flexors make up the back or underside (inner part) of your forearms; they flex or move your palm toward your forearm and help to move your fingers. Your forearms control most of your gripping strength and help with activities like swinging a golf club or baseball bat, throwing a ball or climbing; your forearms also help with fine motor skills such as drawing or playing a piano.

Below is a list of the most effective strength-training exercises for your forearms. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

The chest muscles are made up of the pectoralis major and the pectoralis minor. The pectoralis major is the bigger of the two and spans most of the clavicle and sternum and attaches to the upper arm. It has several important functions at the shoulder: flexion, adduction (towards body), and medial (inward) rotation. The pectoralis minor is a thin triangular muscle that lies beneath the pectoralis major and is responsible for similar functions. Your chest is helpful in contact sports that require a lot of pushing such as football and rugby.

Below is a list of the most effective strength-training exercises for your chest. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

Your abdominals, commonly called abs, consist of several muscle groups, all located in the midsection, just below your chest to your pubic bone. These include: rectus abdominis which is made up of upper, middle, and lower abs; transverse abdominis; and the obliques. The upper, middle and lower abs start near the middle of your sternum and runs vertically to the lower part of the pelvis; they are responsible for flexing the vertebral column or helping you curl your trunk as you would when doing crunches or sitting up in bed. The transverse abdominal muscles run horizontally and are the deepest muscular layer of the abs; they run around your body like a girdle and help compress and support internal organs. The obliques are the muscles that make up your waist and consist of two smaller groups: the external obliques and the internal obliques. The external obliques are the muscles of the upper and outside part of your waistline; they start just under your chest, on your lower eight ribs, and are responsible for helping you twist and bend sideways. The internal obliques are located beneath the external obliques; they also helps you twist. It is important to have strong abdominals for most all motions, including common day-to-day activities. In addition, most low-back pain is attributed to weak abdominals.

Below is a list of the most effective strength-training exercises for your abdominals. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

There are three muscles that make-up your buttocks: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the biggest and most noticeable of the three. The medius and minimus aren't as noticeable--both are located around your ilium, the large bony part of the pelvis. Together these three muscles help you move your thigh out to the side of your body (abduction), as well as rotate and extend your leg behind you. A strong buttocks helps in most all explosive/power activities, such as football, basketball, and hiking.

Below is a list of the most effective strength-training exercises for your buttocks. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.