A Simple Exercise Protocol
Program:
Warmup sets contain 10 repetitions and employ a weight that is about 50 to 60% of the weight used in the heavy set. Each heavy set contains 6 to 10 repetitions and the amount of weight you use should be enough that you reach momentary muscular failure on the heavy set. Momentary muscular failure means you can't lift the weight again. (This does not mean complete muscular failure where you aren't even capable of slowing the movement of the weight on the way down.)
Trainers should help the trainee learn to vary their exercise routine according to their progress once they get familiar with a basic weight lifting program.
Equipment: Dumbbells, barbells, Nautilus, Universal, Hammer Strength
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Y |
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Chest |
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Shoulders |
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Triceps |
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W
E
D
N
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S
D
A
Y
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Back |
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Biceps |
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Abdominals |
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F
R
I
D
A
Y
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Quadriceps |
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Hamstrings |
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Calves |
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