NOTE: The program
below is a guideline to be used for your resistance training program.
Be sure to warm up with 3-5 minutes of light aerobic exercise followed by
stretching to facilitate getting blood into your working muscles. The
starting weight listed is an estimate so that you don't spend 1/2 the
workout trying to determine what weight to use. You should, however,
adjust it up or down so that your last repetition (Rep) of an exercise set
is challenging.
Exercise
Reps
Wt
Target Muscles
Description
Bench Press
12
65
Chest
(Pectoralis Major)
Preparation
Lie supine on bench. Dismount barbell from rack over the upper chest using
a wide oblique overhand grip.
Execution
Lower weight to upper chest. Press bar until arms are extended. Repeat.
Squat
12
80
Legs
(Quadriceps)
Preparation
From a rack with barbell upper chest height, position bar on the back of
the shoulders and grasp barbell to sides. Dismount bar from rack.
Execution
Descend until thighs are just past parallel to floor. Extend knees and
hips until legs are straight. Return and repeat.
Tricep
Pressdown
12
30
Upper Arm
(Triceps Brachii)
Preparation
Face high pulley and grasp cable attachment with overhand narrow grip.
Position elbow to side.
Execution
Extend arms down. Return until forearm is close to upper arm. Repeat.
Lunge
12
Max
Legs
(Quadriceps)
Execution
Lunge forward with first leg. Land on heal then forefoot. Lower body by
flexing knee and hip of front leg until knee of rear leg is almost in
contact with floor. Return to original standing position by forcibly
extending the hip and knee of the forward leg. Repeat by alternating lunge
with opposite leg.
Preacher Curl
12
15
Upper Arm
(Biceps Brachii)
Preparation
Sit on preacher bench placing back of arms on pad. The seat should be
adjusted to allow the arm pit to rest near the top of the pad. Grasp cable
bar with shoulder width underhand grip.
Execution
Raise the cable bar until forearms are vertical with the back of the upper
arm remaining on the pad. Lower the cable bar until arms are fully
extended. Repeat.
Cable
Abduction
12
10
Outter Hip
Preparation
Stand in front of low pulley facing to one side. Attach cable cuff to far
ankle. Step out away from the stack and grasp ballet bar. Stand on near
foot and allow far leg to cross in front.
Execution
Move leg to the opposite side of the low pulley by abduction the hip.
Return and repeat. Turn around and continue with opposite leg.
Cable
Adduction
12
10
Inner Thigh
Preparation
Stand in front of low pulley facing to one side. Attach cable cuff to near
ankle. Step out away from the stack with a wide stance and grasp ballet
bar. Stand on far foot and allow near leg to be Pulled toward low pulley.
Execution
Move near leg just in front of far leg by abduction the hip. Return and
repeat. Turn around and continue with opposite leg.
Lat Pulldown
12
45
Back
(Latisimus Dorsi)
Preparation
Grasp cable bar with a wide grip. Sit with thighs under supports.
Execution
Pull down cable bar to upper chest. Return until arms and shoulders are
fully extended. Repeat.
Calf Raise
12
Max
Leg - Calf
(Gastrocnemius)
Preparation
Position toes and balls of feet on calf block with arches and heels
extending off. Hold onto a stationary object for for balance.
Execution
Raise heels by extending ankles as high as possible. Lower heels by
bending ankles until calves are stretched. Repeat.
Seated
Dumbbell Press
12
15
Shoulders
(Deltoids)
Preparation
Position dumbbells to each side of shoulders with elbows below wrists.
Execution
Press dumbbells until arms are extended overhead. Lower and repeat.
