FitPro1 - Fitness - Diet- Weight-Loss- Exercise FitPro1 People Professionally Designed
Weight-Loss & Exercise
Programs
     
Nav_Arrow Home
Nav_Arrow Policies
Nav_Arrow Products
Nav_Arrow Health Articles
Nav_Arrow Diet Programs
Nav_Arrow Exercise Programs
Nav_Arrow Worksheets-Graphics


Week 1: Beginning Weight Training Program

Exercises Body
Part		 Set 1 Set 2 Set 3 Set 4
Reps Wt Reps Wt Reps Wt Reps Wt
Crunches
 Abs 15 0 30 0        
Leg Press
 Thighs 12 50% 12 50%        
Good Morning
 Back 12 50% 12 50%        
Bench Press (DB-BB)
 Chest 12 50% 12 50%        
Military Press (DB-BB)
 Shoulders 12 50% 12 50%        
Pec Deck
 Chest 12 50% 12 50%        
Bent Over BB Rows
 Back 12 50% 12 50%        
Close Grip Press Down
 Triceps 12 50% 12 50%        
Alternated DB Curls
 Biceps 12 50% 12 50%        
Instructions:
1
Review the instructions and graphic for each exercise.
2
Workout days should be 3-times per week with a day of rest between exercise sessions (i.e. M-W-F).
3
Perform a 1-Rep Max test and make note of the weight per intensity percentage. 1-Rep Max Test.
4
Multiply the 1-Rep Max percentage (See Wt.) by the 1-Rep Max weight for each exercise. This will insure progressive resistance and maximum muscle development.
5
Only lift an amount of weight that you feel comfortable with performing a given exercise.
6
Review weight training principles.

Return to Weight Training Index>>

  
  Contact-Us | Disclosures | About-Us | Related Links