Introduction | p. 6 |
Principles and background | p. 8 |
Arms and shoulders | p. 34 |
Shoulders | p. 36 |
Biceps | p. 56 |
Triceps | p. 68 |
Upper body | p. 84 |
Chest | p. 86 |
Middle-overall chest | p. 90 |
Back | p. 100 |
Lower back | p. 112 |
Abdominals | p. 116 |
Lower body | p. 126 |
Quadriceps | p. 128 |
Hamstrings | p. 142 |
Glutes | p. 148 |
Calves | p. 154 |
Strength-training programs | p. 164 |
Devising your own programs | p. 166 |
Beginner | p. 168 |
Intermediate | p. 170 |
Program for seniors | p. 172 |
Program for home training | p. 174 |
Program for fat loss and menopause | p. 176 |
Training during pregnancy | p. 178 |
Program for muscular size building | p. 180 |
Program for shaping and toning | p. 182 |
Glossary of strength-training terms | p. 184 |
Resources | p. 187 |
Index | p. 190 |
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