THE GOAT IS VARIETY: TIME IN GYM START TO FINISH WITH WARM UP AND WARM DOWN NO MORE THAN 1.5. IDEALLY 1 HOUR.

CHEST:
Bench Press: Variations include: Normal, Hands closer in (shoulder width apart) elbows in,
Incline Bench Press
Decline Bench Press
Push Ups
Push Ups using the Exercise Ball
Flys: Square to body
Perpendicular to body

SHOULDER:
Lateral arm Raise
Upright Row
Straight Arm Raise
Bent Arm Raise
Anterior Raises
Military Press
Posterior Raises

PULLS
Reverse Flys – lying flat on your stomach
Reverse Flys – lying on an incline
Top Arm Drive – using Pulley
Single Arm Pull – straight down using pulley
1-Arm Row
Seated Row
Compound Row
Bench Pull
Lat Pull
Chin-ups : 1- with bar apparatus
2- bar only

LEGS
Quad raises
Hamstring raises
Drops with and without weights
Steps with and without weights
Hip Flexor machines

TORSO
Medicine Ball: Work with a partner. Sit-ups: (start with a light weight and empasize speed. Move up the weight of the ball as strength grows.) Over the head throws with sit-ups.
Chest level sit-ups with ball

Medicine Ball Work> Small muscle work

1. On stomach – hands behind back. Partner places ball on your hands. It is thrown back – repeat 10 times
2. On stomach – hands at side. Ball placed in hand . Throw ball up to partner. Repeat 10 times
3. Standing throw ball over your head and catch behind your back then throw from that position back over your head to your partner.
4. While seated place ball between legs and throw to partner.
5. While standing place ball between feet and throw to partner.
6. Add to these. (End)