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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.

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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Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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