Int/Adv: Perform 1-3 sets of 10-14 reps using enough weight that you can
ONLY complete the desired number of reps.
Rest at least 48 hours between your exercise sessions to allow your muscles to recover.
Warm up for at least 5 to 10 minutes before starting your weight training workout
See your doctor
if you have any medical conditions and modify the exercises as needed to
fit your fitness level.
Chest Press
Chest/Bench Press
Lie on a ball, bench or floor with abs contracted. Begin with weights straight up over chest, elbows
slightly bent. Bend the elbows and lower arms until the elbows are just
below shoulder level (arms should look like a goal post). Contract the chest
and push arms up, but don't allow weights to touch at the top.
Push Ups
Begin in a pushup position on the floor, hands wider than shoulders and
resting on the knees or on a ball for added intensity. Bend elbows and lower into a pushup, elbows to 90 degrees and abs in
tight. Don't sag in the middle. Push back to start and
repeat.
Push Ups
OR
Barbell Row
Barbell Row Holding bar or weights in front of thighs, bend knees and tilt
torso forward to about 45 degrees, abs in tight.
Take the weight out, following line of thighs, then squeeze the back to
draw weight in towards belly button. Avoid this move if you have
back problems.
Back Extension
Lie face
down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping
head and neck in alignment. For a challenge, then lift feet off the
ground keeping legs straight (knees don't have to be together), hold for
2-4 counts, lower and repeat.
Back Extension
Overhead Press
Overhead Press
Sit or stand holding weights in hands, elbows bent and weights
next to shoulders. Straighten elbows and
push weights overhead, palms facing each other and slightly in front of
head. Lower arms and repeat.
Front Raises
Stand with feet
hip-width apart, abs in and torso upright with medium weights resting in
front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the
floor. Lower and repeat.
Front Raises
Concentration Curls
Concentration Curls Kneel or sit in a chair and prop right arm on the inside of right
leg, weight in hand and palm facing out. Contract the bicep to pull weight towards the shoulder (without touching
the shoulder). Lower and repeat.
Kickbacks Bend torso forward until you're at 45 degrees or parallel to
the floor, elbows bent and next to ribcage. Contract triceps to straighten elbows, bringing weight up slightly above
hips. Keep the abs tight and raise torso if this hurts your lower
back or hamstrings.
Kickbacks
Dips
Begin
sitting on a step or chair with hands next to thighs. Balance on
your arms, moving backside in front of the step with legs straight
(harder) or bent (easier). Bend the elbows and
lower body a few inches, keeping the shoulders down and the elbows
parallel to one another and at 90 degrees. Push back up to
starting position and repeat.
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