WEIGHT TRAINING Personal Program Design s Terms and Definitions s Comprehensive Fitness Program Guidelines s Choose a Workout to meet your goals s Track your progress s Safety Guidelines

Terms and Definitions b Full range of motion - when joint is taken through the complete range of joint movement b Repetitions - any movement that is performed in a full range of motion b Sets - a complete group of repetitions b Frequency - the number of times per week you work out b Intensity - the amount of weight you lift b Time - the amount of time you take to complete your workout

Guidelines for a Comprehensive Fitness Program b A proper warm-up (Light activity and stretching) b A minimum of 10 minutes of cardiovascular training b Exercises for every major muscle group b A proper cool-down (Light stretching/abdominal work) All workouts must include:

Choose a workout to meet your Goals b Higher Repetitions will increase muscular endurance and tone. Repetition ranges should be somewhere between 12-15,15-18 or  Lower Repetitions will increase muscular strength and mass. Repetition ranges should be between 8-12 but may dip as low as When choosing the number of repetitions, remember to keep your fitness goals in mind.

Types of Programs b Circuit Program b 2 Day Split Routine b 3 Day Split Routine b 4 Day Split Routine

CIRCUIT PROGRAM b A circuit program is designed for individuals who are either in-season athletes or beginners. b Each workout should include at least 1 exercise for each major muscle group. b Individual should structure workout in order to work bigger muscle groups before smaller muscle groups. b Individuals should complete 1-3 sets per muscle group. Each set should have a range of 8-12, or repetitions. b Individual should wait 24 hours between workouts.

Sample Circuit Program b Legs (3) Quadriceps - Leg Press, Leg ExtensionsQuadriceps - Leg Press, Leg Extensions Hamstrings - Leg Curls, Stiff-leg DeadliftsHamstrings - Leg Curls, Stiff-leg Deadlifts Calves - Calf-Raises, Toe RaisesCalves - Calf-Raises, Toe Raises b Back (1) - Pull-ups, Iso-lateral pulldowns, One-arm row b Chest (1) - Push-ups, Incline press, Wide chest b Shoulders (1) - Shoulder press, Lateral raises, Front raises b Triceps (1) - Tricep extensions (bar or rope), Reverse tricep extensions b Biceps (1) - Barbell curl, Dumbbell curl, Preacher curl b Abdominals (1) - Crunches, Sit-up bench, Leg lifts b Lower Back (1) - Swimmers

2 Day Split Program b This program is designed for individuals who consider themselves beginners or intermediate weightlifters. b Each workout should include at least 3 exercises for each major muscle group (legs, chest, back, shoulders) and 2 exercises for each smaller muscle group (biceps, triceps). b Individuals should complete 2-3 sets of 8-12, 12-15, or repetitions unless otherwise noted. b Individual should wait a minimum of 48 hours between workouts.

Sample 2 Day Split Program b Chest (3) - Push-ups, Incline Press, Wide Chest, Bench Press, Dumbbell Press, Fly’s b Shoulders (3) - Shoulder Press, Lateral Raises, Front Raises, Rear Deltoid Lift, Dumbbell Press, Military Press b Triceps (2) - Tricep Extensions (bar or rope), Reverse Tricep Extensions, Dips, Skull Crushers b Abdominals - Crunches, Sit-up bench, Leg Lifts, Medicine Ball Exercises, Stability Ball Exercises b Lower Back - Swimmers, Stability Ball Exercises Day 1 (Chest, Shoulders, Triceps)

Sample 2 Day Split Program b Legs (3) Quadriceps - Leg Press, Leg Extensions, Squats, Walking LungesQuadriceps - Leg Press, Leg Extensions, Squats, Walking Lunges Hamstrings - Leg Curls, Stiff-leg DeadliftsHamstrings - Leg Curls, Stiff-leg Deadlifts Calves - Calf Raises, Toe RaisesCalves - Calf Raises, Toe Raises b Back (3) - Pull-ups, Iso-lateral pulldowns, One-arm row, Bent-over row b Biceps (2) - Barbell Curl, Dumbbell curl, Preacher Curl, Hammer Curls, Cable Curls b Abdominals - Crunches, Sit-up bench, Leg Lifts, Medicine Ball Exercises, Stability Ball Exercises b Lower Back - Swimmers, Stability Ball Exercises Day 2 (Legs, Back, Biceps)

TRACK YOUR PROGRESS b Keep an accurate record of your workouts b Keep track of the following Order of ExercisesOrder of Exercises SetsSets WeightWeight RepetitionsRepetitions b Make adjustments to weights b Change exercises when comfortable

KEY SAFETY GUIDELINGS b Always use a spotter b Choose weight carefully. It is better to start too light rather than too heavy b Lift weight slowly and smoothly b Recognize the difference between muscle fatigue and injury b Put collars on when using free weights