Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It’s a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscle through concentric and eccentric contraction. Weight training uses a variety of special equipment to target specific muscle groups and types of movements. (Weighted bars, Dumbbells, Weightstacks)

Weight training should be incorporated into your daily lifestyle in order to benefit from it’s advantages such as: Increase strength Improve appearance Helps to control your weight Strengthen bones Boost your energy, fitness, endurance levels

Before you start here are some tips: Start off with a reasonable and manageable weight where you feel the burn in the last few reps of the exercise A repetition is the actual times that the exercise is performed in a set. A set is a series of reps for that particular exercise Make sure you HYDRATE! Drink plenty of WATER before, during and after working out After working out it is important to consume a protein shake, protein bar or eat a meal to maximize your workout

Chest Inclined Bench Press Flat Bench Press Declined Bench Press Push ups with Feet Elevated

Triceps Triceps Pushdowns Seated Triceps Press Skull Crushers

Abs Seated Flat Bench Leg Pull-ins Oblique Crunches Reverse Crunches

Day 1: Chest, Triceps and Abs Sets X Repetitions Inclined Bench Press 4 X Flat Bench Press 3 X Decline Bench Press 3 X Push Ups w/ Feet Elevated 3 X Triceps Push Downs 4 X Seated Triceps Press 3 X Skull Crushers 3 X Crunches 25 Reps Seated Flat Bench Leg Pull-Ins 25 Reps Oblique Crunches 25 Reps (Each Side) Reverse Crunch 25 Reps

Back Wide Grip Lat Pull-downs Seated Cable Rows Close Grip Lat Pull-downs Single Arm Dumbbell Rows Back Extensions

Biceps Close EZ Bar Grip Curls Dumbbell Hammer Curls Preacher Curls Cardio Exercise 10 Minutes on the Elliptical Machine or Treadmill

Day 2 : Back and Biceps Sets X Repetitions Wide Grip Lat Pull-Downs 4 X Seated Cable Row 3 X Close-Grip Lat Pull-Downs 3 X Single Arm Dumbbell Rows 3 X Back Extension 3 X Close Grip EZ bar Curls 3 X Dumbbell Hammer Curls 3 X Preacher Curls 3 X Cardio Exercise: Elliptical 10 minutes or more

This is a day off in order to let the body recover. An off day always necessary, this is where your muscles can rest and rebuild and grow.

Day 3:OFF DAY

LegsSquats Hamstring Curls Leg Press Leg Extensions

Legs Dumbbell Lunges Standing Calf Raises Calf Press on the Leg Press Calf Press on the Leg Press

Abs Cross Body Crunch Jack-Knife Sit Up Air Bicycle Cruches

Day 4: Legs and Abs Sets X Repetitions Squats 4 X Hamstring Curls 3 X Leg Press 3 X Leg Extensions 3 X Dumbbell Lunges 3 X Standing Calf Raises 3 X Calf Press on Leg Press 3 X Cross Body Crunch 25 Reps (Each Side) Jack-Knife Sit up 25 Reps Air Bicycle Crunches 25 Reps (Each Side)

Shoulders and Traps Upright Barbell Row Seated Dumbbell Lateral Raise Alternating Front Dumbbell Raise Shrugs

Shoulders Shoulder Press Laying Rear Delt Raise Cardio Exercise 7 Minutes on the Treadmill 7 Minutes on the Elliptical

Day 5: Shoulders and Traps Sets X Repetitions Upright Barbell Row 5 X Seated Dumbbell Lateral Raise 4 X Alternating Front Dumbbell Raise 4 X (Each Side) Shrugs 4 X Military Press 4 X Laying Rear Delt Raise 4 X Cardio Exercise: Treadmill 7 Minutes or more Elliptical 7 Minutes or more

Day 6 is the same as Day 1 This workout is a 5 day routine that is a repetitive cycle with one off day. So after Day 5 is completed, you start back at Day 1. Day 2 Day 3 Day 4 Day 5 Day 1