Personal Exercise Program
Introduction to Strength Training
This is a twelve-week
program designed for individuals who have more than 6 months of weight
training experience. If you've taken a break from a weight training
program for over a month you should follow the beginning program for
several weeks to a month before advancing to the intermediate level.
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In the intermediate program we will be using what is known as a split
routine because it splits the body into upper and lower parts. You will
work the upper body and lower body each two times per week for a total
of four sessions. It is fine to work out two days in succession since
you will be working different body parts. An example of a typical schedule
is upper body on Monday and Thursday, lower body on Tuesday and Friday
with Wednesday off.
During the first 2 or 3 sessions you will want to use light weights
to get a feel for the exercise and learn the proper form. As you become
more comfortable with the movement, begin adding small amounts of weight
until it is difficult to complete one set of 12-15 reps using the proper
form. After you can do 3 sets of 12-15 reps, it is time to increase
the weight so that, once again it is difficult to complete one set of
12-15 reps using good form. Continue to increase sets up to a total
of three and then add more weight and so on. You will perform the same
exercises for the initial 6 weeks of the program and then several new
exercises will be introduced.
Be sure to read the introductory
material prior to beginning this program. Please read the instructions
for each exercise carefully and study the examples provided to ensure
you understand how to perform each exercise correctly. Once you have
the form mastered, you can start concentrating on increasing the amount
of weight that you can lift.
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