AFAA Personal Trainer Certification
Opposing muscle groups -
1. Quadriceps / Hamstrings
2. Hip Abductors / Hip Adductors
3. Pectoralis Major (chest) / Posterior deltoid, Mid-trapezius and Rhomboids (back)
4. Anterior and Medial deltoids (shoulders) / Latissimus dorsi (middle back)
5. Biceps / Triceps
6. Abdominals / Erector spinae (lower back)
Quadricep exercises: -
1. knee extension
2. leg press
3. squats
4. lunges
Hamstring exercises -
1. Knee Flexion machine
2. leg press
3. squats
4. lunges
Bicep exercises -
1. Alt. biceps curl
2. Concentration curl
3. Preacher curl
4. Standing barbell curl
5. Reverse curl
6. Hammer curl
Tricep exercises: -
1. Triceps kickback
2. Standing press-down
3. Overhead / French press
4. Supine elbow ext
5. Triceps dips
Abdominal exercises -
1. Curl up/Crunch
2. Hip lift
3. Supine crunch twist
4. Abdominal machine
5. Plank
6. Bicycles
Lower back/erector spinae exercises: -
