Strength Conditioning Program (Full-Body Exercise Map)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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Program example

In one line

A full-body template listing each of the 15 muscle groups (with antigravity/atrophic-weakening ones flagged), the exercises that train them, and the equipment.

Detail

EXERCISE PROGRAM — STRENGTH CONDITIONING

#	Muscle Group	Exercises	Equipment
1.	Pectorals	Chest Presses, Chest Flyes	Cybex, LifeFitness
2.*	Trapezius	Upright Rows, Shrugs	Barbells
3.*	Latissimus Dorsi	Lat Pulldowns, Seated Row	Cybex, Magnum
4.*	Sternocleidomastoid (optional)	L/R Lateral Flexion	Keiser, LifeFitness, Dumbbells, Nautilus
5.*	Erector Spinae	Rotary Torso Exercise, Back Extension	Cybex, Keiser
6.	Deltoids	Shoulder Presses, Lateral Raises	Keiser, Body Master, LifeFitness
7.	Biceps	Bicep Curls, Dumbbell Alternate Curls	LifeFitness
8.	Triceps	Tricep Pushdown, French Presses	Cybex, Paramount
9.*	Gluteus Maximus	Lunges, Hip Extensions	Barbells, Butt Blaster
10.*	Abdominals / External Obliques	Crunches, Side Bends	Keiser, LifeFitness, Dumbbells
11.*	Gluteus Medius	Hip Abduction	Keiser, Cybex
12.	Quadriceps	Squats, Leg Extensions	Cybex, LifeFitness
13.	Hamstrings	Seated Leg Curls, Prone Leg Curls	LifeFitness, Body Master
14.*	Calves	Standing Calf Raises	Cybex, TK Star
15.	Rotator Cuff (optional)	Internal/External Shoulder Rotation	Nautilus

* denotes Antigravity and Atrophic Weakening Muscle Groups.

Key facts

15 muscle groups mapped to exercises and equipment.
Items marked * (trapezius, lats, sternocleidomastoid, erector spinae, gluteus maximus, abs/external obliques, gluteus medius, calves) are antigravity and atrophic-weakening groups.
Sternocleidomastoid and rotator cuff exercises are optional.

Connections

Exercise Selection and Choice — selecting exercises for each major muscle group.
Principle of Muscle Balance — covering all groups for balance; that module also has a complementary exercise table for the non-antigravity groups.
Antigravity Musculature — the flagged antigravity/atrophic groups.

Sources

Historical reference · reference manual (page cited)

p.632

Pages: 632.

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Strength Conditioning Program (Full-Body Exercise Map)

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Atlas Connections

Antigravity Musculature

The large muscle groups that resist gravity to maintain erect posture — gastrocnemius/soleus, quadriceps, gluteus maximus, erector spinae, and abdominals.

Principle of Muscle Balance

Train all major muscle groups — and both sides of every joint — because a disproportionately strong muscle predisposes its weaker antagonist to injury.

Exercise Selection and Choice

Choosing which exercises to include — strengthening all 12 major muscle groups, and picking exercises based on goals, sport movements, and injury-prone areas.