Freeweight Training Anatomy.pdf

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Text Copyright © 2016 Ryan George. Design and concept © 2016 Ulysses Press and its licensors. Photographs
copyright © 2016 Rapt Productions except as noted below. All rights reserved. Any unauthorized duplication in
whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic
devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law.
Published in the United States by
Ulysses Press
P.O. Box 3440
Berkeley, CA 94703
www.ulyssespress.com
ISBN 13: 978-1-61243-535-0
Library of Congress Control Number 2015944218
10 9 8 7 6 5 4 3 2 1
Acquisitions Editor: Keith Riegert
Managing Editor: Claire Chun
Editor: Lily Chou
Proofreader: Lauren Harrison
Interior design: Jake Flaherty
Cover photographs: man © Jasminko
Ibrakovic/shutterstock.com;
anatomy ©
TsuneoMP/shutterstock.com
Interior illustrations: © Linda
Bucklin/shutterstock.com
page 2; © Clip
Area/shutterstock.com
page 103; ©
Design
36/shutterstock.com
pages 22–27, 36–39, 55, 56 (right), 60, 61, 63, 64, 75–77, 90, 91, 99 (left),102, 107 (left),
108–111, 112, 113 (left), 114; © Digital
Storm/shutterstock.com
pages 69–72, 95, 96, 99; ©
DM7/shutterstock.com
pages 52–54, 57, 58 (left), 65, 67, 93, 104 (left); © Sebastian Kaulitzki pages 57, 58
(right), 66, 73 (left); ©
TsuneoMP/shutterstock.com
pages 13–20, 29–31, 33–35, 41–43, 45–49, 56 (left), 62, 73
(right), 79, 80, 86–88, 98, 101 (right), 104 (right), 106, 107 (right), 113 (right); ©
Vitstudio/shutterstock.com
pages
82–84; © York Berlin page 101 (left)
Models: Ryan George, Bryan Johnson, Ashley Mitchell
Distributed by Publishers Group West
Please Note: This book has been written and published strictly for informational purposes, and in no way should be
used as a substitute for consultation with health care professionals. You should not consider educational material
herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The
author and publisher are providing you with information in this work so that you can have the knowledge and can
choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of
their health status and to consult health care professionals before beginning any health program.
CONTENTS
PART 1: OVERVIEW
INTRODUCTION
FITNESS ESSENTIALS
USING THIS BOOK
PART 2: EXERCISES
PECTORALS (CHEST)
LATISSIMUS DORSI
UPPER BACK MUSCLES
DELTOIDS (SHOULDERS)
BICEPS
TRICEPS
TRUNK MUSCLES
QUADRICEPS
HAMSTRINGS
CALF MUSCLES
GLUTEAL MUSCLES
OTHER MUSCLES
FULL-BODY MOVEMENTS
PART 3: THE PROGRAMS
GETTING STARTED
PROGRAMMING FOR YOUR GOALS
EXERCISE PROGRAMS
ACKNOWLEDGMENTS
ABOUT THE AUTHOR
PART 1
OVERVIEW

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