Basic Weight Training Program

You should do weight training in the evening to supplement your activities such as Biking, Walking, Swimming, Treadmill, or whatever you have available. What follows are three schedules of training that you can use, and some websites for study.

BEGINNING WEIGHT TRAINING PROGRAM IF YOU WANT AN ADVANCED TRAINING PROGRAM, PLEASE CLICK HERE!

FIRST WARM-UP ON THE LIFECYCLE FOR 6 MINUTES

BODY PART	EXERCISE	REPETITIONS	WEIGHT
Chest	Bench Press	10-10-10 (3X10)	�
Tricep	Tricep Pushdown	3X15	�
Back	Lat Pulldown	3X10	�
Bicep	Barbell Curls	3X10	�
Shoulder	�Side Laterals	3X10	�
Legs	Leg Press	3X10	�
�	Leg Extension	3X10	�
�	Leg Curl	3X10	�
�	Calves	3X10	�
�Cool Down	Stretch	Chill	Relax

The beginning workout program is designed to be done three times a week with one day off between workouts. Do your workout on a Monday-Wenesday-Friday, or on a Tuesday-Thursday-Saturday schedule. The first workout do one set of every exercise, the second workout do two sets of every exercise, and third workout 3 sets of the exercises. A set is one complete nuimber of repetitions of any given exercise, i.e. Chest-Dumbell Flies-10 is equal to one set of Flies. Do this program for approximately one month for conditioning. When it is easy to get all the repetitions for any particular exercise, increase the weight.

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References:

Workout Page 2
Workout Page 3

ULTIMATE HARDCORE WORKOUT

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