Table of Contents -- SECTION 1 WEIGHT TRAINING BASICS -- CHAPTER 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 -- CHAPTER 2 Work Your Chest -- Dumbbell Bench Press -- Barbell Bench Press -- Dumbbell Fly -- Push-Up -- Assisted Dip -- Chest Press Machine -- Pec Fly Machine -- Cable Crossover -- CHAPTER 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 -- CHAPTER 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 -- CHAPTER 5 Work Your Triceps -- Bench Dip -- Tricep Kickback -- Triceps Pushdown -- Barbell Triceps Press -- Dumbbell Overhead Triceps Extension -- Lying Barbell Triceps Extension -- Triceps Extension Machine -- CHAPTER 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 -- CHAPTER 7 Work Your Abdominals -- Abdominal Crunch -- Twist Crunch -- Reverse Crunch -- Abdominal Machine -- Leg Raise -- Plank -- Side Plank -- Bridge -- SECTION 3 WORK YOUR LOWER BODY -- CHAPTER 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 -- CHAPTER 9 Work Your Buttocks -- Kneeling Kickback -- Side-Lying Leg Lift -- Hip Abduction Machine -- Cable Kickback -- CHAPTER 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 -- CHAPTER 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 -- CHAPTER 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 -- CHAPTER 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 -- CHAPTER 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 -- CHAPTER 15 Cardiovascular Training -- Cardiovascular Training Basics -- Common Cardiovascular Machines.

Take Your Pulse -- Determine Your Target Heart Rate -- CHAPTER 16 Nutrition -- Nutrition Basics -- Nutritional Supplements -- The Food Guide Pyramid -- Index -- A -- B -- C -- D -- E -- F -- G -- H -- I -- K -- L -- M -- N -- O -- P -- Q -- R -- S -- T -- U -- V -- W.