RANCHO WEIGHT TRAINING STUDENTS ARE REQUIRED TO KNOW THESE EXERCISES.  DEMONSTRATION OF THE EXERCISE AND KNOWLEDGE OF MUSCLE GROUPS BEING TRAINED ARE REQUIRED.

LEGS:

CHEST:

UPPER BACK:
BACK SQUAT BENCH PRESS CHIN UPS
FRONT SQUAT INCLINE BENCH

LAT PULL DOWNS
WALKING LUNGES DECLINE BENCH SEATED ROW
STEP UPS PEC DEC T BAR ROW
LEG PRESS DIPS PULL-OVER
LEG CURLS    

SHOULDERS:

 TRICEPS: BICEPS:
MILITARY PRESS DIPS DB CURLS
LATERAL RAISE TRICEP PUSHDOWN BB CURLS
UPRIGHT ROWS TRICEP EXTENSION EZ CURLS
FRONTAL RAISE DB KICKBACKS CHEAT CURLS
POSTERIOR RAISE NG BENCH PRESS  
LOW BACK: ABS: OTHER:
BACK EXTENSION CRUNCHIES POWER SNATCH
REVERSE BACK EXT. HANGING LEG RAISE POWER CLEAN
STIFF LEG DEADLIFT REVERSE SIT UPS CLEAN AND JERK
DEAD LIFT AB CIRCUIT TRAP BAR DEADLIFT
     

UNDERSTANDING THAT A WORKOUT PROGRAM IS CRITICAL IF GOALS AND OBJECTIVES ARE EXPECTED.  IN THE WT. TRAINING CLASSES AT RBV STUDENTS ARE GIVEN A FULL BODY PROGRAM AND CYCLED THRU A 4 WEEK TIME PERIOD.  A TYPICAL PROGRAM MIGHT LOOK LIKE THIS:

EXERCISE BODY PART SETS REPS
BACK SQT LEGS 3 10
LEG CURLS LEGS 3 10
DB BENCH CHEST 4 8
CHIN UPS UPPER BACK   25 TOTAL
DB PRESS SHOULDERS 3 5
DIPS TRICEPS 3 10
DB CURLS BICEPS 3 10
BACK EXTENSION LOW BACK 3 10
CRUNCHIES ABS 3 25