NHE PT Level 1 Exercise Course (Sample)

Hour One

Overview

Safety

Equipment Intro

Back

Lat pull-downs

Close-grip lat pull-downs

Biceps

Curls

Concentration curls

Hour Two

Chest

Incline presses

Bench press

Upper Pulley (12)

Lower Pulley (8)

Delts

Seated dumbbell press

Hour Three

Glutes

Lunges

Cable back kicks

Hamstrings

Pronated leg curl

Quadriceps

Dumbbell squats

Power squats

Glutes (Variable Inst.)

Hour Eight

Abdominals

Jackknife; L. Abdominal

Back

Bent-rows, Erectors

Stiff-legged deadlifts

Biceps

Barbell curls

Hour Nine

Chest

Push ups (5 variations)

Calves

Seated calf raises

Delts

Low-pulley lateral raises

Hour Ten

Glutes

Leg press

Quadriceps

Hack squat (3 variations)

Triceps

Dumbbell extensions

Hour Eleven

Quadriceps (Variable Inst.)

Hamstrings (Variable Inst.)

Gastrocs (Variable Inst.)

Hour Twelve

Full Body

Plyometrics (Variable)

Back

Back extensions

Biceps

Machine curls

Hour Thirteen

Chest

Dumbbell presses

Calves

Seated barbell raises

Delts

Barbell front raises

Glutes

Barbell squats

Hour Fourteen

Quadriceps

Leg extensions

Triceps

Triceps dips

Chest (Variable Inst.)

U. Back (Variable Inst.)

Hour Fifteen

Abdominals

Stability Ball (10)

Back

Upright rows

Biceps

Preacher curls

Hour Sixteen

Chest

Cable crossover

Calves

Leg press raises

Delts

Upright rows

Glutes

Dumbbell squats

Hamstrings

Seated leg curl

Quadriceps

Lunge steps

Triceps

Reverse push downs

Triceps kickbacks

Recap

Question & Answer

NHE Exercise Course Sample

Advanced Credentials for Health and Fitness Professionals

Hour Four

Abdominals

Side crunch

Inclined reverse crunch

Back

Seated rows

One-arm dumbbell rows

Biceps

Hammer curls

Hour Five

Chest

Decline presses

Training Techniques

Delts

Bent-over lateral raises

Hour Six

Glutes

Machine extensions

Floor hip extensions

Quadriceps

Leg press (five variations)

Triceps

Triceps extensions

Hour Seven

Triceps (Variable Inst.)

Biceps (Variable Inst.)

Kettlebell (Variable Inst.)