1. By: John Granatell

2.  Purpose is to give some pointers and tips to active college and high school students who lift weights  Receiving advice is always important when lifting weights, especially if you have certain goals in mind such as gaining muscle, losing weight, etc.  By viewing this presentation I hope others can take a little bit of this advice and apply it to their future workouts

3.  Before someone works out, it is important to do get your blood pumping with exercises such as running on the treadmill for a few minutes, biking, jumping rope, etc.  Afterwards, doing light stretching is recommended as well, nothing too intense because that will only tire out your muscles before any sort of activity

4.  When lifting weights many people combine body parts such as chest and triceps or back and biceps, etc.  It is up to the individual what parts they want to combine  For whichever body part you start with it is important to warm-up so that your body adjusts to the movement of the exercise  For example: for chest someone might start with the traditional bench press  Start by adding light weight that you can handle with ease, after your warm-up add on the desired weight you believe you can handle

5.  Here is a preview of what someone may want to take part in for these two body parts  Back: 3 sets deadlifts (6- 10 reps), Pullups (unlimited amount),  Biceps: 4 sets barbell curls (8-10 reps), Chin- ups (done until failure)

6.  Your legs are very powerful and strong  Exercises such as squats, lunges, leg extensions are all great for strengthening and conditioning your lower body  Again, it is important to start with a light warm-up and then gradually add on weight as you go along

7.  Squats, sets of 4 with repetitions of 10-12  Leg extensions, sets of 3 with repetitions of 8- 12  Lunges with dumbbells, sets of 3, 10 repetitions for each leg

8.  After working out, it is important to do some stretching for about 10 minutes  Depending on your goal, a protein shake is always great to have for muscle recovery  Eating afterward in general is great after a workout since your body has given up so much energy and calories it is important to refuel back up