Strength Training Guidelines

Strength training basics:

> 2 days per week with at least 2 days in between sessions (Mon and Thurs)
> Vary the exercises each session
> If you do not have a spotter, use dumbells or machines instead of barbells

How to choose the right weight:

> Choose a weight that will allow you to complete all of your sets and repetitions
> During your first 6 weeks, choose weights you are comfortable lifting
> As you progress, choose weights that allow you to complete the first set, but make the second set more challenging

Some guidelines to building your own weight-training program:

> 3 exercises per body part
> 2-3 sets of each exercise
> 12-15 repetitions for each set
> 30-90 seconds rest in between sets of one exercise
> 1-2 minutes rest in between each different exercise

Exercise Name Click on a name for visuals		Repetitions
Chest
Dumbell Press		2 x 12-15 (2 sets of 12-15 reps)
Cable Cross		2 x 12-15
Dips		2 x 12-15
Shoulders
Perform these with the same set of dumbells and no more than 10 seconds in between each set. For a killer workout, repeat all three exercises (called a superset).
Lateral Dumbell Raises		12-15 reps
Front Dumbell Raises		12-15 reps
Dumbell Shoulder Press		12-15 reps
Back
Front Lat Pulldown		2 x 12-15
Seated Rows		2 x 12-15
Trunk Extensions		2 x 12-15
Biceps and Triceps
Because you hit these muscles when doing your primary lifts for chest and back, you won't need to spend as much time on these.
Easy Bar Curls		2 x 12-15
Hammer Curls		2 x 12-15
Triceps Push Down		2 x 12-15
Dumbell Kickbacks		2 x 12-15
Abs
Stability Ball Crunches		2 x 12-20 to the front; repeat on each side
Leg Raises		2 x 12-20
Bridges		hold for 60 seconds, rest 30, repeat for 3 sets
Side Bridges		hold for 60 seconds, rest 30, repeat for 3 sets total on each side
Legs (optional)
Dumbell Squats (with no or light weight)		2 x 12-15
Leg Extensions		2 x 12-15
Leg Curls		2 x 12-15