3. Bench Press | Coursetakers

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Fitness Trainer Certification: Gym Workouts & Bodybuilding

1. Introduction

1. Introduction (3:14)
6. Roles & Responsibilities Of A Strength Coach (2:20)

2. The Major Muscle Groups Explained

1. Most Important Muscle Groups Overview (3:47)
4. Quadriceps Explained
5. Hamstrings Explained
6. Calf Muscles Explained (1:11)
8. Chest Muscles Explained (1:28)
9. Back Muscles Explained (2:09)
10. Shoulder Muscles Explained (0:58)
11. Biceps Explained (1:07)
12. Triceps Explained (0:59)
13. Abdominal Muscles Explained (1:09)

3. Muscle Growth Fundamentals

1. Common Muscle Growth Myths Debunked (4:20)
2. Muscle Hypertrophy Explained (3:47)
3. Progressive Overload (2:33)
4. How Much Muscle Can You Gain in A Week/Month/Year (3:12)

4. Client Assessment

1. Client Interview (2:23)
2. Estimating 1 Rep Maximum Strength (4:15)

5. Workout Design

1. Workout Design Overview (0:40)
2. Adherence (3:35)
3. The 4 Most Important Exercises For Beginners (2:36)
4. How Many Isolation Exercises Should You Do? (2:23)
5. Exercise Order (1:03)
6. Volume: How Many Sets & Reps? (2:06)
7. Intensity: How Heavy Should You Train? (1:36)
8. How Often Should You Train? (2:08)
9. The Ideal Rest Periods (2:43)
10. Time Under Tension Explained (1:54)

6. Sample Workouts

1. Sample Workouts Intro (0:42)
4. 3 Day Beginner Routine (5:52)
5. 4 Day Routine (4:01)
6. 5 Day Routine (2:23)

7. Exercise Videos: Compound Exercises

1. Exercise Videos Overview (0:45)
3. Bench Press (1:26)
4. Chest Press Machine (1:04)
5. Squats (1:08)
6. Deadlift (1:16)
7. Overhead Press (1:00)
8. Dumbbell Overhead Press (1:10)
9. Lat Pulldown (1:14)
10. Dips (1:19)
12. Barbell Row (Different Grip) (1:03)
13. Cable Row (1:13)
14. Iso Row Machine (1:06)

8. Exercise Videos: Isolation Exercises

1. Hammer Curls (0:59)
2. Triceps Rope Pushdown (0:45)
3. Calf Raise (1:00)
4. Shoulder Front Raise (1:02)
5. Shoulder Side Raise (0:57)
6. Butterfly / Pec Deck (1:13)
7. Dumbbell Flyes (1:24)

9. Setting Up A Bodybuilding Diet

1. Nutrition Overview (0:55)
2. Calories Explained (3:44)
3. How to determine your calorie maintenance level (TDEE) (3:09)
5. Ideal Protein Intake (1:20)
6. Ideal Carb Intake (1:33)
7. Ideal Fat Intake (0:52)
8. What about the remaining calories (2:17)
10. Determining Meal Structure (3:11)
11. Quality Protein Foods (1:08)
12. Quality Carb Foods (0:51)
13. Quality Fat Foods (0:44)
14. Adjusting Your Diet For Muscle Gains (4:18)
15. Adjusting Your Diet For Weight Loss (4:57)
16. The Perfect Pre Workout Meal (3:34)
17. The Perfect Post Workout Meal (1:37)

10. Supplements

1. Supplements Overview (0:31)
2. Top 3 Beginner Supplements (4:14)
3. How To Use Protein Powder (5:51)
4. How To Use Creatine (3:53)
5. Beta Alanine (1:46)
6. BCAAs (4:17)

11. Rest & Recovery

1. Recovery Overview (1:35)
2. Post Workout Recovery Routine (3:47)
3. How To Break Through A Strength Plateau (6:13)
4. How To Deload Correctly (4:03)
5. The importance of sleep (3:56)
6. 6 Tips To Fall Asleep Faster (2:59)

12. FAQ & Miscellaneous

1. Should Men & Women Train Differently? (2:37)
2. What Should You Eat Before Bed To Build Muscle? (3:04)
3. Does Electric Muscle Stimulation (EMS) Work? (1:52)
4. What Should You Train On Your First Day At The Gym? (7:20)

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3. Bench Press

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