Computer Weight Training Routines

Introduction:
Program Overview:
Welcome to the wonderful world of weight training! Weight training is the best
way to develop the additional strength and muscle needed to improve performance
in your chosen sport. Weight training in addition to enhancing sports
performance can also be used to build muscle to enhance your physical appearance
and to produce strength gains for the sole purpose of lifting more weight. This
set of training routines is designed for the person, either male of female who
wishes to train with weights, but has no experience with weight training.
The routines contained in this program are designed for 11 of the most common
and popular sports. If you want to hit a baseball farther, rebound or shoot a
basketball like a pro or even just get yourself into top physical condition,
then this set of routines can help you. In addition to the sports routines
there are programs for the beginner through advanced weight trainer. We also
have a flexibility routine, women's dumbbell training routine and a training
program for the person who needs to strengthen their lower back muscles. Each
routine was developed using tried and proven weight lifting techniques.
Using the Program:

Each program starts with the listing of exercises that you will be performing
and the sets and repetitions you will be doing for each exercise. It is
recommended that you perform the prescribed exercises in the order in which they
are listed. Also make sure you complete the recommended sets and reps. There is
a short discussion following the routine listing. Make sure you read this before
starting the program as it offers some pointers in performing the routine. You
will learn how to perform each exercise properly using good weight training
technique.
Training Safely:
The number one rule in weight training is to make sure you do not use more
weight then you can safely handle without straining or cheating. A good rule of
thumb is that if you find yourself swinging or using momentum to move the weight
then you are using poor weight training technique. When you use poor technique
you do not get the full benefits from your efforts. Also if you use poor
technique you could injure yourself. Always perform each exercise with a slow,
strict and deliberate motion. And remember if you do any lying down movements
with heavy weights on a bench such as bench press always have a spotter.
Muscle Soreness:
One final word about how a beginner (someone that has never lifted weights
before) might feel after his or her first weight training session. You might
find that your muscles are sore and tight the day after your workout session. If
this occurs do not get discouraged and do not give up on your training. It would
help if you take a warm bath after training and have someone give your sore
muscles a massage. Also the use of a liniment such as Icy Hot or any other
liniment applied to the sore area can help. The best remedy is always
prevention. If you take it easy and do not push yourself too hard in the
beginning then you should avoid soreness.
We hope these training programs will help in your sporting endeavors. And
remember weight lifting is the best method of increasing your bodily strength,
power, endurance and conditioning. There are many other body building training
methods and other gimmicks, but none of them can match a barbell and dumbbells
with an assortment of weight plates. Good luck with your weight training and
sport.
About Computer Weight Training Routines:
I originally thought up the concept of putting together a complete and concise

collection of weight training routines for some of the more common sports back
in 1993. I had always been interested in lifting weights to make myself stronger
and to improve my sports performances.
One sport where weight training helped me was track and field. Through weight
lifting I became a decent discus thrower and shot putter. After finishing school
I became interested in Olympic weight lifting and then bodybuilding and power
lifting. Although I never established any records I certainly was a respectable
natural (drug free) power lifter and athlete. I always lifted weights because I
simply enjoyed it.
It took me about 6 months of research and writing to complete the work for this
composition in 1993. After the writing was finished I then developed and
programmed a simple DOS based program that would allow the text files to be
displayed on a computer screen. I named the work Computer Weight Training
Routines because the routines were accessible via a computer instead of flipping
through the pages of a book.
Fifteen years ago as it is today there were numerous weight-training books and
manuals in publication but none of them were available to be run on a computer.
The Internet was in its infancy and the amount of online content was pretty near
zero unless you were a college professor or engineer that liked to share
information electronically. The common person simply didn’t have access to the
net as we do today and if they did it was limited at best.
After finishing CWTR I took out an advertisement in the back of Popular

Mechanics magazine and sold a few copies. The program really didn’t go over too
well and not many copies were sold. I guess not many people were into computers
like I was and they preferred to crack open a book instead of waiting for a
computer to boot up to view the routines.
I have been involved with weight training and different sports for nearly 40
years and have garnered a vast amount of knowledge from reading various weight-
training publications. I also have experienced weight lifting from inside the
gym where the hard core lifters reside. I did the lifting myself and then
watched how others did it and in the process I garnered a lot of information. I
have always enjoyed helping young inexperienced lifters with their struggle to
get bigger and stronger and thus Computer Weight Training Routines was born.
CWTR is written and published by Howie Howard publishing. The complete text is
original and was originally written in 1993. The re-write, reformatting and
update took place in 2008.
For further information or to make a comment you can contact me at

howiee1146@gmail.com.
Thank you.
Table Of Contents:
Introduction
• Flexibility Training Routine
• Beginner’s Weight Training Routine
• Intermediate Weight Training Routine
• Advanced Weight Training Routine
• Body Builder’s Training Routine
• Football Weight Training Routine
• Power Lifting Training Routine
• Wrestler’s Weight Training Routine
• Baseball Weight Training Routine
• Basketball Weight Training Routine
• Bicycling Weight Training Routine
• Golf Weight Training Routine
• Lower Back Training Routine
• Racquet Weight Training Routine
• Runner’s Weight Training Routine
• Swimmer’s Weight Training Routine
• Women’s Dumbbell Training Routine
• Exercise Descriptions
• Frequently Asked Questions
• Miscellaneous Topics
Flexibility Training Routine
What Is Flexibility? :
Flexibility is the ability of a muscle to stretch. The ligaments control the
maximum ranges of motion for the joints. Flexibility is a measure of how close
to this maximum level your muscles will reach or stretch. Flexibility is
controlled by the muscle ability to stretch. If the various muscles associated
with each joint will stretch to the ligaments max limits then flexibility is
optimal. These flexibility routines are designed to decrease muscle tightness.
Why Improve Flexibility? :

If your muscles lack sufficient flexibility this could result in a restricted
range of motion. This restricted range of motion could cause muscle injury
during weight training or sports participation. When flexibility is limited over
stretching can occur causing muscle pulls strains or general damage. Have you
ever heard someone say they have a pulled muscle and wondered just what that
was? Well, a pulled muscle occurs when a muscle is made to move or stretch
beyond its natural range of motion. This is why being flexible is a desirable
thing to be! It helps to prevent injuries.
(Routine #1) (Routine #2) (Routine #3)

Exercise Name, Exercise Name, Exercise Name,
Chest Stretch Chest Stretch Neck Stretch

Lat Stretch Neck Stretch Overhead Stretch
Gastrocnemius Gastrocnemius Triceps Stretch
Soleus Soleus Lat Stretch
Seated Adductor Stretch Seated Adductor Stretch Gastrocnemius
Hip Roll Knee/Chest Soleus
High Hamstring Stretch High Hamstring Stretch Iliopsoas
Spinal Stretch Hamstring Stretch (Lying) Seated Adductor
Spinal Stretch Knee/Chest
Quad Stretch High Hamstring
Hamstring Stretch
Spinal Twist
Quad Stretch
Why Train For Flexibility? :

Flexibility training is done not only to stretch the muscles and ligaments but
also to warm up and prepare for weight training. As you may have experienced
after your first weight workout, weights can cause soreness. This is because
weight lifting sometimes causes the muscles to stretch beyond their normal range
of motion. As an example of this we can look at the squat exercise. If you are
just starting squats or doing them after a long lay off the hamstrings will
become sore if you squat deep. Squats cause the hamstrings to stretch beyond
their normal range of motion. Over a short period of time the hamstrings will
become accustomed to this stretch and they will not be sore any longer. This is
an example of how stretching can increase a muscles range of motion.
Flexibility training can also help prevent soreness from new exercises.
Have you ever attended a football game? What do you see the players doing before
the game starts? The entire team is performing their pre-game warm-up or
stretches. Every sport participant uses stretching to warm-up before a sports
event, even a golfer will stretch.
(Routine #4) (Routine #5)

Exercise Name, Exercise Name,
Overhead Reach Standing Spinal Twist

Chest Stretch Neck Stretch
Neck Stretch Overhead Reach
Lat Stretch Triceps Stretch
Gastrocnemius Lat Stretch
Standing Groin Stretch Gastrocnemius
Iliopsoas Soleus
Seated Lateral Hip Stretch Standing Groin Stretch
Bend And Reach Iliopoas
Knee/Chest Seated Adductor Stretch
Spinal Twist Bend And Reach
Quad Stretch Knee/Chest
Press-Up Hip Roll
High Hamstring Stretch
Hamstring Stretch
Spinal Twist
Quad Stretch
Press-Up
Recommendations:
When doing any of these Flexibility Routines it is recommended that you hold
each stretch for 30 to 60 seconds. Go slowly and don’t jerk or move the muscle
quickly to its max level. Gradually move to a full stretch position. You want to
build up your flexibility slowly to avoid any over stretching. Once you reach
your maximum stretch or flexibility level you might just want to maintain that
level.
You should feel the muscle stretch but you do not want it to be painful. You
should perform these routines regularly as part of your weight and sports
activities pre warm-up. Start out with the Flexibility #1 routine and use it for
3 weeks as your flexibility increases you will be ready to go to Flex #2. Use
each Flex routine for 3 weeks until you get to Flex #5. You can remain with Flex
#5 or go back to the other routines to maintain your flexibility. Figuring on 1
minute for each stretch exercise, Flex #1 and #2 should take 10 minutes. Flex
#3 and #4 about 15 minutes and Flex #5 around 20 Minutes.
If you perform these flexibility routines faithfully you should prevent any
muscle pulls or strains while lifting weights or participating in sports.
6Beginners Level I Weight Training Routine
Introduction:
Beginner Level I is a program for the person with no weight training experience.
This routine will condition and strengthen under-used muscles. It gives you a
foundation for the more advanced training routines that follow later. This
routine stresses the training of only the large muscle groups.
Weight Machines:
The Beginner I Program requires access to weight lifting machines. The reason
for this is safety, and machines are easier for the novice to learn. If you do
not belong to a gym and you do not have a leg press, leg curl, leg extension or
the other weight lifting machines found in a gym then a barbell exercise may be
substituted. The most popular types of weight machines are Nautilus, Body
Master, Cybex and a number of other name brands. All of these machines mimic the
motions of free weight barbell exercises. They employ a series of pulleys, cams
or gears inter-connected by cables or chain. As an example you could substitute
the leg press with squats. With free weights it is strongly suggested that you
train with a partner. He or she can serve as a spotter and provide emotional
support.
Training Technique:
Try to keep the training intensity low. Take your time and concentrate on
performing the exercises in a strict and controlled manner. If you find yourself
swinging or swaying while lifting then you are doing it wrong or you might be
using too much weight. Also if gravity or momentum are used you are using poor
technique. Lift the weight slowly and then lower it slowly. Practice breathing
properly, i.e.: inhale while raising the weight then exhale when lowering the
weight.
Muscle Soreness:
You may find that after completing your first workout your muscles are stiff
and/or sore. This is normal and with time it will go away. After your workout a
warm bath and light message will help with any discomfort. This program is
designed at one set per body part to limit any muscle discomfort. You might
think that one set is not enough but for the novice weight lifter or body-
builder it is.
Exercise Name, # of Sets, # of Reps, Weight
Leg Press 1 15 Use a weight that you

Leg Extension 1 15 can handle comfortably
Hamstring Curl 1 15 for the prescribed
Seated Calf Rise 1 15 number of repetitions.
Calf Rise 1 15 Don't use a weight that
Bench Press 1 15 is too heavy, thus
Lat Pull down 1 15 causing you to use poor
Press, Military 1 15 Technique.
Curl, Standing 1 15
Cable Press Down 1 15
Sit-up or Crunch 1 15
Recommendations:
Perform the Beginner I Routine for 4 weeks then go on to the Beginner II
routine. Perform all of the exercises in this program in one raining session; do
not split the exercises. It is advised that you do 3 workouts per week. You
should follow each workout day with a rest day. As described earlier, choose a
weight that you can comfortably handle for the prescribed number of reps, as it
is very important especially for the beginning trainee. If you attempt to handle
too much weight when you first start out it could cause injury. Also too much
weight can cause poor lifting technique. During the beginning stages of a
training program you want to learn proper technique. The amount of weight really
doesn’t matter because you’re not trying to impress anyone with how much you can
lift you are working to get your muscles into condition. When choosing a weight
start out light. If the weights feels too light during your first session then
add a little weight during the next training period. Eventually you will know
how much weight you can use for each exercise. You should keep a training log of
how much weight you use with number of reps and sets performed.
Beginner Level II Workout Routine
Introduction:
Congratulations! You have successfully completed the Beginner Level I Program
and are now ready to go on to the Beginner Level II Routine. This routine is
designed for people with some lifting experience, such as Beginner Level I or
for the person that is restarting weight lifting after a long layoff. This
program is more intense with additional weight and reps used. An additional set
is also added to each exercise. This routine is a continuance of the Level I
system of training mainly the large muscle groups. There is an extra abdominal
exercise to ensure that the stomach area is getting enough work.
In this routine it is permissible to substitute machine exercises for barbell
movements, such as replacing the machine bench press with a barbell bench press.
Also, the standing biceps Curl is best to be performed with a barbell.
Leg Press 2 12 As in the previous

Leg Extension 2 12 routine, use a weight
Hamstring Curl 2 12 that allows you to
Standing Calf Rise 2 12 perform the exercise
Bench Press 2 12 comfortably for the
Lat Pull Down 2 12 prescribed number of
Military Press 2 12 sets and reps.
Standing Curl 2 12
Sit-up 2 20
Leg Rise 2 20
Recommendations:
Your weights for the Beginner Level II routine should be a little heavier then
for the Beginner I routine. As you can see you are doing 12 reps instead of 15.
This allows you to use more weight. The rule in weight training is that if the
reps are low the weight is heavy and if the reps are high then the weight should
be light. In the case of a Beginner Level II trainee we can say that for 12 reps
verses 15 reps the weight can be 5 or 10 pounds heavier.
You should continue to practice proper training and breathing technique. Perform
this routine for 4 weeks and train 3 times a week with 1 day of rest between
workouts. Again do not split the workout, do all of the exercises in one
session. NOTE: As safety a precaution use a spotter when performing the bench
press with a barbell. The bench press can be a very dangerous movement if not
performed correctly.
Beginner Level III Workout Routine
Introduction:
You have now completed 8 weeks of weight training. You should be seeing some
results such as increased strength in the various lifts with your muscles
becoming more conditioned. You are now ready to start the final portion of the
beginner weight training routines. This routine is a little more difficult than
the Beginner Level II Routine is.
An additional set is added to each of the large muscle group exercises. Also
some additional exercises have been added to get you ready for the next program
of training which is the Intermediate Level I program.
Leg Press 3 15,12,10 Use a progressively

Leg Extension 3 15,12,10 heavier weight with
Hamstring Curl 3 15,12,10 each set.
Calf Rise 3 15
Bench Press 3 15,12,10
Flys 2 12
Seated Cable Rows 2 12
Lat Pull Down 3 15,12,10
Military, Press 3 15,12,10
Lateral Rise 2 12
Standing Curl 15,12,10
D. B. Curls 10
Cable Press Down 15,12,10
Triceps Kickback 15
Leg Rise 25
Sit-ups 25
Recommendations:
With the Beginner Level III Routine you should continue to train 3 days a week
with 1 day of rest between workout days. While performing the various exercises
and sets it is advised that you keep your training pace moving along. In other
words don’t take too much rest between sets. As a rule of thumb a minute or so
is enough time to recover from an exercise. If you take any longer then that
your muscles will start to cool down. If the muscle does cool you could possibly
suffer a pulled muscle. If you find yourself taking a long time between sets try
to pick up the pace.
As you can see this routine requires you to use different reps for the various
sets. The reason for this is that we want you to increase the weight from set to
set. The general rule in weight lifting is that if you do fewer reps then you
should be lifting more weight. For example if you are using 100 lbs. for 15 reps
in the bench press. Then for 12 reps you could handle 110 or 115 lbs. and then
add 10 or 15 lbs. for the next set of 10 reps. Always make sure that the weights
are not too heavy or too light. As you continue to lift and get stronger you
will find that your weights may become too light. You should adjust them so that
you can comfortably do the prescribed number of reps.
Intermediate Weight Training Routine

Introduction:
After completing the three Beginner Level Training Routines you are now ready to
start on the Intermediate Level I routine. This program continues the 3 set
format that was started in the Beginner Level III Routine. Your reps have been
lowered to allow you to lift more weight in each exercise. Remember to
concentrate on performing the exercises with good form. Increased weights can
cause one to become lax with form. If your form becomes poor then lower the
weight.
Intermediate Level I Routine:

Leg Press 3 12,10,8 Various weights

Leg Extension 3 12,10,8 will be used, as
Hamstring Curls 3 12,10,8 the reps decrease,
Standing Calf Rise 3 15 the weight will
Seated Calf Rise 3 15 become heavier.
Bench Press 3 12,10,8
Incline Fly 3 10
Lat Pull downs 3 12,10,8
Seated Cable Rows 3 12,10,8
Military Press 3 12,10,8
Lateral Rise 3 10
Standing Curl 3 12,10,8
Concentration Curl 3 12,10,8
Lying Triceps Extension 3 12,10,8
Cable Press Down 3 12,10,8
Wrist Curl 2 12
Incline Board Leg Rise 2 25
Sit-ups 3 25
Recommendations:
This routine is more intense than the previous routine, but you should still try
to remain on the 3 training sessions per week. You should be able to complete
this routine in an hour or so. With a day’s rest between workouts you should be
well rested. Do this program for 6 to 8 weeks and then go on to the Intermediate
Level II program. Remember to increase the weights by 5 lbs. or so when your
lifting begins to get easy. Muscles become stronger when there is a greater
demand put on them over time.
Intermediate II Weight Training Routine
Introduction:
After completing the Intermediate Level I Routine you are now ready to start on
the next program. This routine is quite intense. There are additional sets as
well as lower reps so that you can continue to increase your weights. This
routine is balanced to give each body part an equal amount of work. You might
think that the legs are getting too much work in comparison to the other parts.
The legs being such a large muscle group require the most work to train them
fully. The triceps and shoulders do not get as intense a workout as the chest
which is a larger muscle group because they come into play when you train the
chest.
You may notice that exercises such as the lateral rise and other light movements
do not increase in weight as rapidly as the bench press. These movements are not
strength or bulking exercises they are designed to shape the muscle. This is the
reason that you don’t have to worry about adding great amounts of weight to
these exercises; you are more concerned with form.
Intermediate Level II Routine:

Exercise Name, # of Sets, # of Reps, Weight.
Squat 2 10 Use the same

Leg Press 2 12 guidelines as
Leg Extensions 4 12,10,10,8 discussed above.
Hamstring Curl 4 12,12,10,10
Seated Calf Rise 2 20
Standing Calf Rise 4 15
Bench Press 4 12,10,8,8
Incline Press 2 12
Pec Deck 2 12
Pullover 3 10
Lat Pull down 4 10
Press Behind Neck 2 12
Upright Row 2 12
Lateral Rise 3 12
Alternate Arm Curl 3 10
Preachers Curl 4 10
Lying Triceps Curl 3 12
Cable Press down 4 12
Wrist Curl 2 15
Reverse Curl 2 15
Leg Rise 3 15
Sit-ups 3 15
Recommendations:
With this program being quite a bit more intense than the previous ones you are
permitted to split the routine up into upper and lower body days. You will then
be training 6 times a week with 1 day of rest at week’s end. If you feel this is
still too much, then go to a 4 day a week schedule. Continue doing the
Intermediate Level II routine for 8 weeks and then go on to the advanced
program. If you go to a 4-day a week schedule then do the Intermediate Level II
program for 12 weeks.
Advanced Weight Training Routine
Introduction:
After completing the Intermediate Level Routines you are now ready for the
Advanced Level. This routine is very intense. You have been training now for 6
to 8 months so you should be ready for this program. This routine introduces you
to some new exercises and it adds sets to the movements you have been doing. You
should now know what your max weights are for the various exercises thus
allowing you to choose the correct weight for the required reps. Your technique
should also be perfected and you should not have to think about it while
training.
Advanced Training Routine (Entire routine in one day.)

Squats 4 15,12,10,8 Use a sufficient

Leg Press 3 10,8,8 amount of weight
Leg Extension 3 12 to allow you to
Hamstring Curl 3 12 do the prescribed
Standing Calf Rise 4 15 amount of reps.
Donkey Calf Rise 3 15
Incline Press 3 10
Flys 3 12
Pullover 3 15
Lat Pull down 4 12,10,8,8
Behind Neck Press 4 12,10,8,8
Lateral Rise 3 10
Upright Row 3 10
Standing Curl 4 12,10,10,8
Seated D.B. Curl 3 10
Preacher Curl 3 10
Close Grip Bench 3 10
Lying Triceps Extent. 4 12,10,10,8
Wrist Curl 3 12
Reverse Wrist Curl 2 15
Dead-Lift 3 15
Leg Rise 3 25
Sit-ups 4 25
Recommendations:
The Advanced Level Routine should be performed 3 times per week with a day’s
rest in between. You may split the routine up into upper body one-day then lower
body the next. You can do the split routine 4 to 6 times a week depending on the
level of conditioning you wish to attain. The following is a sample of a split
routine using the above exercises:
Advanced Level Training Routine (Split Routine)

(Day 1) A split.
Squats 4 15,12,10,8 Same as above.

Leg Press 3 10,8,8
Leg Extension 3 10
Hamstring Curls 3 12
Dead Lift 3 15
Wrist Curl 3 12
Leg Rise 3 25
sit-ups 4 25
(Day 2) B split.

Incline Press 3 10
Flys 3 12
Pullover 3 15
Press Behind Neck 4 12,10,8,8
Lateral Rise 3 10
Upright Row 3 10
Preacher Curl 3 10
Workout Options:
When doing the Split Routine you can start with either the A Split or the B
Split on your first training day. It's your choice. Don't take a rest day go
right into the other split. In essence, what you are doing is taking 2 days to
train your whole body. If you decide to have 3 training sessions per week then
that would translate into 6 workouts per week on the split schedule. You can
then take the seventh day as a rest day. There are other ways to do a split
routine as you may decide that 6 training days in a row are too much. If this is
so then it is best if you do a 4-day split. This can be done in two ways. The
first being a 2 day on 1 day off then 2 more training days followed by a 2 day
rest over the weekend. The second method is a rotating schedule. Workout 2 days
then take 1 day of rest then follow the rest day with 2 workout days etc. With
this schedule you will be training on different days during each week.
Never take more then 2 days rest in a row. You want to get yourself on a
schedule that you can stay on. You want to make training a part of your life.
What happens if you are tired or sick and don’t feel like training? Then by all
means take the day off. You should never train when sick or injured. If you are
tired too often then sit down and reevaluate you’re training routine. You might
possibly be over training.
Wrap-up:
The Advanced Level Routine is the final general training weight lifting program.
What you do next depends upon what your ultimate goals are. Do you want an even
more intense training regimen? Then you can go on to the body building programs.
Or maybe you want to specialize and be a power lifter or train for football. If
this is the path you desire then by all means go on to those programs. Stay with
the Advanced Program for 2 to 3 months then go to your specialty. Many people do
not want to go on to specialized training. If not then it is advised that you
stay on the Advanced Program. This routine is intense and difficult enough so
that you will continue to make improvements. If you do decide to stay with this
routine and find progress slowing then try changing the exercises around with
ones you haven't done before. This will allow you to remain fresh and you won't
become bored with your training.
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Bodybuilder’s Training Routine
Introduction:
There are 3 levels of Bodybuilding Training Routines provided. Each routine is
quite intensive so make sure you are properly warmed up before starting to
train. All of the programs are based on a split routine training system. You
will be training one half of the body the first day, and the other half the
next. If you are new to weight training and bodybuilding then it is advised that
you start with the Beginner, Intermediate and Advanced level routines first. If
you are experienced then you can start with the Body Building 1A and 1B
Programs.
This program requires the use of some rather heavy weights so it is advised that
you use spotters with any exercises that might require it. Always remember to
use proper weight training technique. Perform the exercises with a slow, strict
and deliberate motion. If you have been reading other sections of this
presentation then you are probably getting tired of hearing this. However it is
very important and we are repeating it with each routine. Always use good
technique. This means no swinging, using momentum or bouncing the bar off the
chest or any other sloppy lifting styles. Remember those who get red in the face
or have shaking arms or other extremities are using too heavy a weight. Weights
that are too heavy can cause injuries and sloppy technique. In bodybuilding you
are working to build muscle not a power lifter's strength.
(Routine 1A)
Bench Press 4 12,10,8,6 Use a weight that

Incline Press 3 12,10, 8 will allow you to
Flys 3 10 do the prescribed
Pullover 4 12 number of sets
Press Behind Neck 4 12,10,8,6 and reps.
Lateral Rise 3 12
Bent Over Lateral Rise 3 12
Parallel Dips 3 12
Hanging Leg Rise 4 20
Leg Rise 3 20
Sit-ups 3 20
(Routine 1B)
Leg Press 4 15,12,10,8 Use a weight that

Hack Squats 4 15,12,10,8 will allow you to
Hamstring Curls 4 15,12,10,8 do the prescribed
Seated Calf Rise 4 15 number of sets
Standing Calf Rise 4 15 and reps.
Bent Over Rows 4 12,10,8,6
Seated Cable Rows 4 12,10,8,8
Shrug 4 15
Alternate D.B. Curl 4 10
Standing Curls 4 10
Reverse Curl 4 12
Wrist Curl 4 12
Sit-up Crunches 4 15
Incline Board Sit-up 3 20
Recommendations:
The Bodybuilding 1 Routine is very similar to the advanced routine in that it
has 1 exercise devoted to building size in the major muscle groups and 1 or 2
other exercises that develop shape. Each routine should be trained 2 times a
week for a total of 4 workouts per week. You should do BB 1A on Monday followed
by BB 1B on Tuesday. Take Wednesday off as a rest day and then repeat the BB 1A
routine on Thursday followed by BB 1B on Friday. The weekend can be off days.
Remember to use the Flexibility training routines to increase your flexibility
and to warm up. If you are a competitive bodybuilder you could use the off days
to do some aerobics.
It is advised that you use the Bodybuilding 1A and 1B Routines for a minimum of
4 months. This will give you ample time to be accustomed to a routine as intense
as this one. It will also fully prepare you for the Bodybuilding 2A and 2B
programs. If you believe you are ready for these routines then it should not be
necessary to make the routine easier by cutting sets and reps as we have done in
other programs. If you find this too hard then go back to the Intermediate and
Advanced Programs for additional conditioning. If you have come up through the
Beginner, Intermediate and Advanced Routines it would be wise to take a week or
two layoff before starting the bodybuilding sections. This way your body will be
fresh and ready for some intense workouts. Don't take too long of a layoff
because you could lose some of your conditioning.
Bodybuilders Training Routine (Part 2)
Introduction:
After completing the Bodybuilding 1A and 1B Training Program you are now ready
to take the next step. The BB 2A and 2B routine is made more intense by adding
additional sets and reps. If you would like to do super sets then by all means
do so. The BB 2A and 2B program should be trained the same as BB 1A and 1B.
Complete each routine 2 times per week for a total of 4 workouts a week.
(Routine 2A)
Bench Press 3 12,10,8 Use a weight that
Incline Press 3 12,10,8 will allow you to
Flys 3 12 do the prescribed
Cable Crossovers 3 12 number of reps
One Arm D.B. Row 4 10,10,8,8 and sets.
Seated Cable Row 4 12
Bent Over Lateral Rise 4 12,10,10,8
Lateral Rise 4 12,10,10,8
Upright Row 4 10
Shrug 4 12
Sit-ups 5 20
(Routine 2B)
Squats 4 12,10,8,8 Use a weight that
Leg Press 4 12,10,8,8 will allow you to
Leg Extension 3 12 do the prescribed
Hamstring Curls 3 12 number of reps
Seated Calf Rise 5 15 and sets.
Standing Curls 4 10,10,8,8
Preacher Curl 4 12,10,8,8
Close Grip Bench Press 4 10
Dips 4 12
Lying Triceps Extension 4 12,10,8,8
Wrist Curls 4 12
Incline Leg Rise 5 20
Sit-ups 5 20
Workout Tips:
As to how long it should take to finish your training session will depend on a
few factors. It would depend on how much rest you take between sets and body
parts. If your training is extremely intense then more rest is required. Also,
if you use heavy weights then taking a longer amount of time is ok. As a general
rule you should try to keep your work out moving along. Some folks find
themselves socializing with other people in the gym thus taking too long to
train. You always want to get to the gym, take your warm up and attack the
weights then hit the showers and go home. It’s not a good idea to make
bodybuilding occupy your every thought.
Off-Season Program:
The BB 1 and BB 2 Routines are also great off-season programs for the
competitive bodybuilder since they are not as intense as the Bodybuilding 3
Routines. Believe this, the BB 3 program is very intense! After training BB 2
for 6 months or so you should be ready to move on to BB 3.
Bodybuilders Training Routine (Part 3)

Introduction:
Welcome to the Bodybuilding 3 Workout Routines. If you are ready for this
program then you are probably getting ready to enter the Mr. or Ms. America
contest. This is the most intense weight routine you will probably ever do. This
routine is not for the novice weight trainee. If you have come up through the
ranks starting from the Beginner Routine then you probably have 2 or 3 years of
weight training experience under your belt. This routine is similar to the
programs the top stars use.
(Routine 3A)
Squats 5 12,10,10,8,8 Use a weight that

Hack Squats 4 12,10,8,8 will allow you to
Leg Extensions 4 12 do the prescribed
Hamstring Curls 4 12 number of sets
Standing Calf Rise 5 20 and reps.
Bench Press 5 15,12,10,8,8
Incline Press 4 12,12,10,10
Incline Flys 4 12,12,10,10
Cable Crossovers 4 15
One Arm D.B. Rows 4 8,8,6,6
Lat Pull downs 4 12
Close Grip Pull down 4 10
(Routine 3B)
Military Press 3 12,10,10 Use a weight that

Press Behind Neck 4 10,8,6,6 will allow you to
Front Rise 4 10 do the prescribed
Lateral Rise 4 15 number of sets
Bent Over Rise 5 12 and reps.
Upright Row 4 12,12,10,10
Shrug 4 12
Standing Curl 5 12,10,8,8,8
Preacher Curl 4 12
Concentration Curl 4 10
Close Grip Bench Press 4 10,10,8,8
Lying Triceps Extension 5 12,12,10,8,8
Triceps Kickback 4 15
Wrist Curl 4 20
Recommendations:
You should be training each routine 3 times per week for a total of 6 workouts a
week. A common schedule is a Monday through Saturday training period with Sunday
as a rest day. The time it takes to complete each session as with BB 1 and BB 2
will vary according to each individual. It could take 2 to 3 hours to do a
workout. We won’t even mention safety or exercise technique here because if
you're using this routine you are probably an expert level weight trainer.
You might have noticed a few different things in this routine. The calves are
worked 4 times per week. The reason for this is because the calf muscle is a
very dense muscle group and it needs to be hit extra hard. Also some body
builders neglect them so we want to make sure that they get enough work. Also
the abdominal muscles are trained every day to develop them to champion level
standards.
Goals:
A bodybuilder’s main goal is to build a body that has a combination of muscular
size with shape and definition. This coupled with a smooth polished posing
routine will insure a successful contest. As you know a body builder does not
train for a specific sport such as football. His competition only takes a few
minutes of posing in front of judges. The bodybuilder's weight training in the
gym is his sport. This is why he or she must have the best-designed and
efficient weight routines possible.
Diet:
Possibly the most important part of a bodybuilders training is diet. It will
take more to win a contest then just huge muscles. You need muscular cuts and
definition. In order to develop good definition you need to follow a low fat and
high protein diet through out the year. When it is 2 to 3 months before the
contest you then go to a high protein and low carbohydrate diet. A general rule
is 1 gram of protein for each kilo of body weight. If you weigh 200 lbs. you
should be taking in approx. 100 to 120 grams of protein per day. It is very
important to supply the body with nutrients and protein throughout the day. Many
body builders have 6 small meals compared to 3 normal ones a day.
If you are going to be a good bodybuilder and are going to use this routine it
is very important to follow a sound nutritional program. We have really only
touched lightly on the nutrition part of bodybuilding due to lack of space. As
another general rule of bodybuilding some people claim that nutrition is 80 % of
the battle in becoming a champion.
If you follow this routine along with the proper diet and don't miss any
workouts you certainly can be very successful in your bodybuilding endeavors.
Football Weight Training Routine Part 1:

(Offensive and Defensive Lineman)
Introduction:
The Football Training Routine is a very intense program. It is designed for the
experienced trainee. This program is developed for lineman, both defensive and
offensive. Young and inexperienced players, i.e.: junior high school, freshman
and sophomore high school students should start with the Beginner through
Advanced Routines first. After completing these programs you can move to this
routine.
(Routine A)
Squat 5 10,8,5,3,3 Use a weight that
Hamstring Curls 4 12 complete the pre-
Incline Press 4 12,10,8,6 scribed sets and
Incline Flys 3 10 reps.
Bent Over Rows 5 10,8,6,5,5
Hyperextensions 4 10
Military Press 5 10,8,5,5,5
Lateral Rise 3 12
Upright Row 4 10,8,8,6
Standing Curls 5 10,8,8,6,6
Alternate D.B. Curls 4 10,8,8,6
(Routine B)
Front Squat 5 10,8,6,4,3 Same as above.

Leg Extensions 4 10
Bench Press 5 10,8,5,3,3
Flys 5 10,8,5,5,5
Seated D.B. Press 5 8,8,5,3,3
Pullover 4 10
Press Behind Neck 5 10,8,6,6,3
Shrug 4 10,12,12,10
Incline Curl 3 8
Preacher Curl 4 10
Parallel Dips 4 8
Recommendations:
The Football A and B Routines can be used during the pre season and during the
season. They can also be used during the off season with a few modifications.
You can modify the routine for off-season use by adjusting the number of sets,
reps and number of workouts per week. For pre-season and in-season use it is
advised that you do routine A and B one time each per week for 2 workouts a
week. During the off-season you can add an extra workout for a total of 3. You
should do Routine A then B and then finish up the week with Routine A again. For
the next week you can start with Routine B etc. Make sure you have a rest day in
between each workout day.
You may have noticed calves and abdominal muscles are not included in this
routine. The reason for this is because you should be getting plenty of work for
these areas during your football drills and practice. For the off-season you can
add toe rises and sit-up work to the routine. The Football A and B Routines
concentrate on building the large muscle groups with emphasis on the hips, legs
and shoulder area. This routine is designed to produce pushing power.
Workout intensity should be adjusted during the season as well. You might want
to use lighter weights with more reps to maintain your conditioning. During the
off season is when you want to be using your heaviest weights with low reps. Do
flexibility before each weight session and practice. Aerobic work should be done
at least 3 times per week during the off season and can be done during each
practice session during the pre and in season.
Football Weight training Routine Part 2:

(Backs and Linebackers)
Introduction:
This Routine is designed for Offensive and Defensive Backs and Linebackers. It
differs in that it puts more emphasis on pulling power. Running backs try to
pull away from tacklers where as Defensive Backs and Linebackers are trying to
pull down or tackle the ball carrier. In the Lineman Program both Offensive and
Defensive players spend most of their time pushing forward.
The Lineman Routine concentrates on sheer strength training using heavy weights
with low reps. The routine for Backs has some strength exercises but its main
emphasis is in developing power. An offensive back needs explosive power for
breakaway runs and a defensive back needs the power to tackle a runner in the
open field. This routine will give you that.
(Routine A)
Leg Extensions 3 10 will allow you to
Hamstring Curls 4 12 do the prescribed
Standing Calf Rise 4 15 number of sets
Incline Press 5 12,8,8,5,5 and reps.
Flys 4 10
Pullover 4 8
Close Grip Pull down 4 10,8,6,6
Shrug 4 10,8,8,6
Lying Triceps Extent 4 12,10,8,8
Wrist Curl 4 15
Leg Rise 4 20
Sit-ups 4 20
(Routine B)
Front Squat 5 12,10,8,8,8 Same as above.

Leg Extension 4 10
Bench Press 5 12,8,6,4,4
Incline Flys 4 10
Hyperextensions 4 8
Bent Over Row 4 8,8,6,6
One Arm D.B. Row 3 10
Military Press 4 10,8,8,6
Up Right Row 4 10,8,8,6
Standing Curl 5 8
Wrist Curls 4 15
Sit-ups 4 20
Recommendations:
As with the Lineman Program you should do Routine A and B once a week for 2
weight sessions per week during pre and in-season. For off-season training you
can add sets as needed and you can also add 1 workout per week. Complete the
Flexibility Routines as pre-workout and game/practice warm-ups. For in-season
training you will be running as part of your practice. During the off-season as
with the Lineman Program you should continue aerobic work.
If you find that this is too much to handle during the pre-season and early
season you are advised to cut some sets out of the routine. Then as the season
progresses and your conditioning increases you can add the sets back in.
Remember to train smart and avoid over training. A sign of over training is
chronic tiredness. Many times a trainee is tired before a workout and then as
the body gets warmed up the tiredness goes away. If you are tired or sluggish
during a workout do not be overly concerned. However, if this sluggishness goes
on for several workouts you are probably over training. It is advised that you
take a few days off to rest.
Power Lifting Training Routine
Introduction:
The Power Lifters Routine is a very intense program based solely on the
extremely heavy weights that are used. If you are a novice or beginning lifter
and want to power lift it is recommended that you go to the Beginner through
Advanced Routines first. Completing these will provide you with a solid base. A
word about performing the exercises in this program. Power Lifting is a very
strict sport. There are rules governing the performance of each lift. For this
reason you want to perform each set and rep as if you were lifting in front of
the three judges. This means no bouncing or dropping the weights or sloppy
movements with the barbell.
Safety:
We want to talk about safety first because it is very important in Power
Lifting. Words of caution to make sure you are thoroughly warmed up and
stretched. Use the Flexibility routines for this purpose. A second word of
caution, always lift with a training partner or preferably two training
partners. They can serve as spotters and will help you load and unload the
barbell. In addition to this your training partners can help you to put your
equipment on and then take it off again (we will discuss equipment later). In
other weight lifting programs you can usually train by yourself asking other
trainees in the gym for a spot when needed. In power lifting your training
partners are very important to you. You need someone that knows you and you’re
lifting abilities very well. It could be the difference between a safe lift and
serious injury. Some world class power lifters lift near 1000 lbs. in the squat
and some times employ 3 spotters and a coach to train with them.
(Day 1)(Monday)
Squat 6 12,8,5,3,3,3 Use a weight that

Front Squat 4 8,5,5,3 will allow you to
Leg Press 4 8,5,5,5 do the number of
Leg Extension 4 8 sets and reps
Hamstring Curls 4 8 Prescribed. With-
Standing Calf Rise 4 10 out straining.
Lying Leg Rise 4 25
Sit-ups (Weighted) 4 10
(Day 2) (Tuesday)
Bench Press 6 12,8,5,5,3,3 Same as above.

Bench Press (Partial) 4 5,5,3,3
Incline Press 4 5
Lying Triceps Extent. 4 6
Sit-ups 4 25
(Day 3) (Wednesday)
Squat 6 12,10,8,5,5,5 Same as above.

Hack Squat 4 8,5,5,5
Leg Press 4 8
Leg Extension 4 10
Flat Leg Rise 4 25
Sit-ups (Weighted) 4 10
(Day 4) (Friday)
Dead Lift 6 12,8,5,5,5,3 Same as above.

Dead Lift (Partial) 4 6
Good Mornings 4 6
Pull ups (Over hand) 4 8,6,5,3
Standing Curls 4 8
Shrugs 4 8
Sit-ups 4 25
(Day 5) (Saturday)
Bench Press 6 12,10,8,6,6 Same as above.

D.B. Bench Press 4 8,5,5,5
Incline Press 4 6
Lying Triceps Extent. 4 8
Flat Leg Rise 4 25
sit-ups (Weighted) 4 10
Power Lifting Differences:

As you study the exercise listing for this program you may have noticed a few
differences from the other weight programs here. The first difference is the
number of reps you will be doing. Power lifting requires you to lift very heavy
weights for low reps. The actual strength building movements are the ones that
contain 5 to 3 reps. The sets with 8 to 6 reps provide muscle development and
the sets in the 12 to 10 range are used for warm ups. If you do sets of 1 rep
you are going for your max or testing your strength.
The second difference in this program is the way each exercise is used in the
routine. In power lift training you will be performing the actual movements or
lifts in the gym that you are required to be doing in competition. A power
lifting competition consists of 3 lifts, the squat, the bench press, the dead
lift and the total. You will be doing one of these lifts every day during your
training. All of the other exercises are included to develop the supporting
muscle groups. These areas serve to assist and support the prime movers. As you
know a chain is only as strong as its weakest link and that is why we train all
of the muscles in the body. You might be wondering why the biceps and calves are
trained for only a few sets. The reason for this is that these muscles do not
play a big role in the performance of the three lifts so it is not necessary to
use up energy developing them.
Equipment:
What power lifting equipment will you need to train and compete effectively?
The most important piece of equipment for the beginning lifter is a heavy-duty
power-lifting belt. You also need a set of knee wraps for the squat and some
chalk to put on your hands while dead lifting. When you advance in the sport you
might want to acquire a squat suit and bench shirt. While training it would be
wise not to become too dependent on your lifting equipment. You should only use
your suit and shirt 3 to 4 weeks before your competition to get accustomed to
wearing this equipment. When you put on a tight bench shirt or squat suit you
should see a 30 to 40 lb. increase in your lifts. Also leg wraps should never be
used on the light squat sets, only use them on your sets of 1 to 3 reps. Some
elite lifters have many squat suits and bench shirts. They will use a loose
fitting suit during the latter portion of their program near contest time. For a
contest they have a back up suit and shirt in case their main unit blows out.
Recommendations:
When training for power lifting you will not lift heavy max weights every
workout. As a general rule the first two workouts should be the heavy max days.
The dead lift day will always be heavy. As you can see listed for day 4 and 5 in
the routine you are doing slightly higher reps for these days. We recommend you
use a little less weight, probably 80 % of your max weights. Also power lifters
do not lift max weights year round. They train in cycles of 3 to 4 months of
heavy weights then cycle to lighter less intense workouts. You might have
noticed that the dead lift is trained only once a week. The reason for this is
that the dead lift stresses the entire body and is the heaviest weight you will
train with during the week.
Body Type:
How will your body type affect your lifting potential? In power lifting body
type is very important but it will not prevent you from competing with the best
in the game. Power Lifting is a sport of leverage. If you have short arms and a
thick chest then you have the potential to be a good bench presser. With this
body type you have to move the weight a shorter distance then someone with long
arms. In turn, if you have long arms and average length legs then your best lift
could be the dead lift. With long arms you will not have to move the barbell as
far off the floor as a person with shorter arms does.
A good squatter might have short legs and torso. This body type will allow the
lifter to leverage his body more efficiently under the bar then someone with
long legs. In the sport of power lifting many times a lifter will have one
strong lift while the other two could be average or even poor. Don't let your
lack of the perfect body type deter you from competing at your peak level.
Proper training with a good diet and adequate sleep should take you to the top.
Wrestler’s Weight Training Routine
Introduction:
The Wrestling Training Routine emphasizes developing leg and hip strength and
power coupled with pulling power. These are the basic requirements for the sport
of wrestling. Although wrestling is an anaerobic sport a strong aerobic base is
required. This aerobic power will allow you to train at a high intensity level
that will then increase your anaerobic condition.

Lunges 3 12,10,8 will allow you to
Hamstring Curls 4 10,8,8,8 do the prescribed
Incline Press 3 8 number of sets
Incline Flys 4 10 and reps.
Power Clean 4 10,6,6,6
Close Grip Pull down 4 12,10,8,8
Overhead Press 3 10,8,8
Lateral Rise 3 8
Nautilus Neck Mach. 4 10
Incline D.B. Curl 3 10
Seated Triceps Extent. 4 10,10,8,8
Wrist Curl 4 20
Sit-ups 4 20
Recommendations:
This routine can be used in a straight set fashion as shown above i.e.: you
complete the 4 sets of squats then go onto the three sets of lunges, etc. Or you
can do the program in a circuit training fashion. If you desire a harder more
intense workout you are advised to do the routine in the circuit fashion.
You should do the Flexibility Routine before doing the weight training part.
Perform the Wrestling Routine 3 times per week on a day on day off schedule.
Also perform your aerobic work 5 times per week. You can use various methods
such as running or bicycling for the aerobic part. In the sport of wrestling
along with football participants sometimes run hills. This intensifies the
aerobic effect. Try to do the aerobic training for 40 minutes per session (less
if you’re conditioning is not at its peak). The weight routine should last no
more then an hour (less if you do it as a circuit). If you find that the weight
routine is too intense for you then by all means lessen the load by a set or so.
You can gradually increase back up to the prescribed amounts of sets, as you
become stronger and more conditioned.
Neck Strength:
As you probably know wrestling requires a strong neck. In fact wrestlers (we
mean scholastic and college wrestlers not the big time pro wrestlers) always
have very large and strong necks. This program will train your neck to prevent
any injuries that could occur while wrestling. We have listed the Nautilus Neck
Machine as part of your workout. If you do not have access to this machine there
are other exercises that you can do. A few of these are as follows.
1): Wrestler's Bridge: Lie on the floor on your back and keep your knees bent
and feet flat on the floor. With a pillow under your head slowly raise your body
up keeping the top of your head on the pillow. Your back should be arched. The
only parts of your body touching the floor will be the top of your head and your
feet. Your body should resemble a bridge, thus the name Wrestlers Bridge. If you
feel real ambitious you can use a weight plate or barbell to perform this
exercise. Hold the weight above your chest at arm length as you raise your body
up while keeping your head on the pillow.
2): Lie on your back on a flat bench and have your head hanging over one end of
the bench. Place a towel on your fore head and now put a weight plate on top of
the towel. You will now want to draw your head up toward your chest. This works
the front of your neck. Another variation of this movement is to lie on your
side on the bench or on the floor and place the towel on the side of your head
with the weight plate on top of the towel. Draw your head up towards the
shoulder. Follow this by turning over on your other side and repeat.
If you follow this program you should become a much more powerful wrestler.
Always remember to use proper weight training techniques and be safe while
working out alone. Try to have someone spot you if needed.
Baseball Weight Training Routine
Introduction:
The Baseball Training Program provides a moderate level of out-of-season and
pre-season conditioning for any level of Baseball player. Many of the same
exercises that are in the racquet sports routine are also used here. A little
more emphasis is put on upper chest and triceps strength. The development of leg
and mid-level torso strength is greatly stressed in the baseball routine, with
forearm training especially emphasized. The triceps and most of the major
muscles of the back are not used to drive a baseball except in a supporting
role. Thus they are not emphasized in this program, but they do receive some
work.
Forearm Strength:
The belief that a very large and tall man with long arms might have trouble
getting around on a fast ball and be able to drive it for distance is false.
Take a look at the former Chicago White Sox first baseman Frank Thomas. He is
tall at 6'5" and he weighs 240 lbs. and he is extremely strong. He would make a
good pro football linebacker. He has very strong legs and forearms. Strong
forearms are a baseball player’s best friend as they allow him to accelerate the
bat around very quickly. When bat meets ball the legs and mid-torso uncoiling
supply the power that launches the ball over the fence. How many times have you
watched a ball game on TV and heard the announcers talk about bat speed? Bat
speed comes from strong forearms, with the power coming from the legs and mid-
torso area. This does not mean that you can neglect all of the other muscles. In
fact a strong overall body serves to better support the areas that play a
leading role in hitting a home run.
Exercise Name, # of Sets, # of Reps Weight

Lunges 4 10,10,8,8 you can handle
Leg Extensions 3 10 for the prescribed
Hamstring Curl 3 12 number of reps and
Seated Calf Rise 3 20 sets.
Incline Flys 3 10
Pullover 3 10
Rotary Torso 3 20,15,12,10
Military Press 3 10,8,6
Front Rise 3 10
Lateral Rise 3 10
Standing Curl 3 10
Bent Over Rise 3 10
Reverse Curl 3 12
Wrist Curl 3 15
Flat Bench Leg Rise 2 15
Sit-ups 2 15
Recommendations:
You should train with weights 3 times a week with a day’s rest in between each
workout day. You should also start the workout with some flexibility exercises.
In addition to this it is important to do at least 4 days of aerobic training
for about 30 minutes a session. The weight sessions should take about an hour
and a half or less. Normally a baseball player will not lift weights during the
season. But if you want to maintain some strength through out the season you can
continue lifting 1 or 2 days a week for 30 minutes or so. It is recommended that
you lift after playing ball or practicing. In addition your flexibility and
aerobic training should be continued during the season after practice. It would
all depend on your schedule. If for example you are playing a 162 game season
then you should delete the weights all together but continue the aerobics. If on
the other hand you only play 2 or 3 times a week then you can find a day or two
for weights.
If you faithfully lift during the off season months you will greatly improve
your power. However it will not guarantee that you will hit a 90-mph fast ball
because doing that takes natural abilities that even weights can't produce for
you.
Basketball Weight Training Routine
Introduction:
The Basketball Weight Training Routine is designed to emphasize building leg
strength to improve jumping ability. It will develop your pulling strength for
more effective rebounding and it will help strengthen the shoulders and triceps
for improved long range shooting.

Leg Extension 4 15 will allow you to
Hamstring Curls 4 12 comfortably perform
Standing Calf Rise 3 20 the prescribed
Donkey Calf Rise 3 20 number of reps.
Incline Flys 4 12
Pullover 4 12
Close Grip Pull down 3 12,10,8
Wide Grip Pull down 3 12,10,8
Rotary Torso 4 15
Military Press 4 12,10,8,8
Standing Curl 3 12,10,8
Seated Curl 3 12,10,8
Close Grip Bench Press 3 10
Seated Triceps Extension 3 12
Wrist Curl 3 15
Sit-ups 4 25
Leg Rise 4 25
Recommendations:
You should perform this program 3 times a week with 1 rest day in between
workout days. If you have never lifted weights before it is advised that you go
to the Beginner Level Routines first. The Basketball program can be quite
difficult for the novice weight trainer. The Beginner Programs can provide an
adequate base for the Basketball Training Routine. Remember to use proper weight
training technique while performing the exercises.
When you start the basketball season you will likely stop lifting weights. The
bulk of your training should be maintenance of aerobic capacity and practicing
your game. If you feel you would like to maintain some strength throughout the
season you can cut the sets back or cut back to 1 or 2 weight sessions per week.
Aerobic Training:
If you are involved in aerobics training at this time, it is advised that you
continue. Basketball requires the player to be aerobically fit. If you are not
doing aerobic training then you should add some aerobic activities such as
running or bike riding to your training regimen. It is advised that you do the
weight program first then go on to the aerobic portion last. If you run first
you will use up the energy you will need to complete the weight workout.
If you faithfully follow the Basketball Routine during the off season and pre-
season, you can increase your physical presence on the basketball court. You
will out rebound your competitors and clear a lane under the hoop just like
Charles Barkley did when he was playing.
Bicycling Weight training Routine
Introduction:
The Bicycle Weight Training Routine is designed for the person who intends to
spend more time riding then lifting weights in the gym.
You will be training to build only strength since increased bulk will increase
your drag coefficient thus slowing you down. The only place that additional bulk
will help a cyclist is when you are coasting down a hill and how many
competitive cyclists do any coasting? You want to strive to keep your strength
to weight ratio down i.e.: you want strong muscles with a minimal amount of
excess body weight. When you attempt to climb a long hill you will find out the
concept behind this thinking. If you train with this in mind you can become a
competent cyclist and hill climber. The larger rider who has climbing trouble
ultimately loses the race.
Muscle Groups Trained:
The major muscle groups are trained with an emphasis put on the thighs, gluteus,
chest and shoulders. You are trying to develop strength to help in climbing
hills and sprinting. This strength will be accompanied by no gain in bulk.
You may be wondering why we are putting emphasis on the chest and shoulder
areas. It takes more then just strong legs to be a good cyclist. The upper body
is used to swing and throw the bike from side to side when doing an all out
sprint or getting out of the saddle to climb a steep hill.
The back and abdominal are important in that they serve to hold the body erect.
During a long ride your upper body can become fatigued. If your back is strong
you can stay in the saddle longer.
If you have never trained with weights before you might find this routine to be
somewhat intense for the beginner. If this is the case then we recommend that
you cut the sets back by one or two or start with the Beginner’s program first.
After a few weeks you can add sets until you are doing the prescribed amount.
Remember to always use proper weight lifting technique and form and don't use
too much weight because we want to stay away from injuries and the building of
any bulk.
Squat 4 12,10,8,6 Use a weight that

Leg Extension 4 12,10,8,8 will allow you to
Hamstring Curls 4 12,12,10,10 complete the
Standing Calf Rise 4 15 prescribed number
Bench Press 4 12,10,8,6 of sets and reps
Flys 4 10 with out straining.
One Arm Row 4 12,10,8,6
Hyperextension 4 12
Rotary Torso 4 15
Front Rise 4 10
Lateral Rise 4 10
Alternate Arm Curl 4 10
Sit-ups 4 25
Off-Season Training Recommendations:

During off-season training it is recommended that you do the weight session
first followed by your cycling training. This routine should take about 1 hour
to complete. You want to train with weights 3 to 4 times per week. Most
competitive cyclists ride the rollers during the off season. If you can’t do
rollers you can substitute stair machine, stationary exercise bike or running in
place of the rollers.
In-Season Training Recommendations:

In-season training should take about 1 hour to complete. If you find this too
intensive you should cut 1 or 2 sets off and lessen your weights. This routine
should be done 2 to 3 times per week during the season. You should complete your
weight training first and then ride the bike last. This allows your energy
levels to be at their peak during weight training. The majority of the cyclists
in season training will be actual riding. If you faithfully follow a sound
weight program you can improve your riding abilities. If you have a race planned
during the week you might want to cut the weights back even further or cut them
out completely to ensure peak energy levels for the event.
Golf Weight Training Routine
Introduction:
The Golf Weight Training Routine is designed for the golfer who wishes to
develop additional body strength. This increase in strength can in turn increase
your drives and club control. The routine concentrates on working the major
upper body muscles in the chest, shoulders, forearms, abdominal and torso that
are needed for long drives. Golf Training does not require any additional
aerobic training because of the slow pace of the game.
Leg Extension 4 10 Use a weight that will

Hamstring Curls 4 12 allow you to easily
Standing Calf Rise 3 20 complete the prescribed
Bench Press 3 10 number of sets and reps.
Cable Crossover 4 12
Pullover 3 12
Lat Pull down 3 10
Rotary Torso 4 12
Lateral Rise 3 10
Bent Over Rise 3 10
Preacher Curl 3 12
Wrist Curl 2 20
Sit-ups 4 25
Recommendations:
This program should be done 3 times a week with a day’s rest in between workout
days. It should take about an hour to complete this routine. If you are using
this program during the golf season it is advised that you practice your golf
shots or play your round of golf first. After you finish practicing you can lift
weights. The reason for this is that weight lifting cab fatigue your muscles
causing you to possibly grip or swing the club differently then you would if you
were rested. If your muscles are physically tired it could throw off your swing
causing you to make a miss shot. If you do this over a period of time you could
permanently alter your swing. While training during the off season you might
want to add treadmill or stationary bicycle to compensate for your lack of
walking.
If you have never trained with weights before and find this routine too
difficult, it is advised that you cut one or two sets off. Then add the sets on
as you become more conditioned. Remember to use proper weight lifting techniques
while training. Don't use a weight that is too heavy for you and don’t cheat
while performing the exercises. Cheating or swinging the bar is an indication of
too much weight.
For golf weight training you don’t want to handle heavy weights because you do
not want or need additional bulk. You are striving to build power to drive the
golf ball as far as you can. As you might know sheer power itself will not give
you a long drive. It takes proper swing technique and ball contact. If you train
faithfully and practice proper form and technique in both weight training and
golf you will be sure to improve your game.
Lower Back Weight Training Routine
Introduction:
The Lower Back Weight Routine is designed for the person who feels they need to
strengthen the lower back muscles. As you can see, the whole routine is not
devoted to back exercises exclusively. By toning and strengthening all of the
body’s muscle groups you are toning all of the supporting muscles to the back.
Remember a chain is only as strong as its weakest link. The lower back can be
prone to injury not necessarily because its weak itself but because other
muscles in the body could be weak. Lifting a heavy object with only the back
muscles could cause injury. This is the reason we advise you to use your whole
body to lift especially your legs.
This routine emphasizes leg and shoulder strengthening exercises. The reason for
this is because the legs are the strongest muscles in the body and should always
be used to lift. A strong upper shoulder girdle will serve to keep the back
straight and keep the shoulders from rounding. It should also improve posture.
The other muscles such as the abdominal, chest etc. are used as supporting
muscles when lifting.
Squat 3 15,12,10 Use weights that

Leg Press 3 15,12,10 allow you to
Standing Calf Rise 3 15 easily perform
Seated Calf Rise 3 15 the prescribed
Bench Press 3 10 reps.
Seated Cable Row 3 12,10,8
Lat Pull down 3 12,10,8
Hyperextension 3 12
Straight Leg Dead lift 3 12
Rotary Torso 3 15
Lateral Rise 3 12
Shoulder Shrug 3 12
Preacher Curl 3 12,10,8
Cable Press Down 3 12,10,8
Sit-ups 4 15
Proper Lifting Technique:

The following is a description of proper lifting technique:
Let’s say you are going to lift a fairly heavy box from the floor. You would
first want to squat down by bending at the knees. With The box in front of you
grab hold of it securely with your hands or by wrapping your arms around it.
Keeping your back straight with the box close to your body slowly stand straight
up by pushing with your legs. Keep your back upright at all times. If you find
yourself haunched over the top of the box then you are in poor lifting position.
Also, the back should not be parallel to the floor and you don’t want to round
the shoulders. Always remember that your legs are your strongest muscles and you
want to use them to do all or most of the lifting. If the object is too heavy
for you to lift by yourself then it is advised that you get someone to help you
lift it.
Recommendations:
Do the Lower Back Routine 3 times per week with 1 day of rest in between. You
can get right into this program without doing any of the other Beginner Routines
first. If you have never trained with weights before then you might want to
lessen the workload by dropping 1 or 2 sets at the beginning. Then as you
progress and become fully toned increase the sets to the prescribed number.
You're not concerned with gaining bulk or explosive power so heavy weights are
not necessary. Concentrate on using proper weight lifting technique.
Precautions:
If you have chronic back problems it is advised that you consult with your
doctor before starting any weight training program. If you have had a bad back
in the past and went through therapy you might be wondering why your therapist
didn't put you on a program such as this. Well the answer to that is that
therapy is used to rehabilitate and strengthen an injured area. This program is
designed to hopefully prevent an injury from occurring.
If you do this routine faithfully then you should be able to avoid any back
problems. To avoid boredom it is permissible to substitute different exercises
in place of the ones highlighted here. You might even want to progress into the
Beginner and Intermediate Routines. This is fine since they train the same
general muscle groups.
Racquet Sports Training Routine
Introduction:
The Racquet Sports Training Routine assumes you will be spending more time
playing tennis, racquet ball or squash than lifting weights in the gym. This
routine is designed to be short, taking about one hour to complete. The program
provides a general overall conditioning workout and emphasizes building strength
and power in the shoulder area, elbow and forearm muscles.
If you follow proper weight training techniques and train faithfully you will
surely improve your on court performance. Weight training can provide you with a
more powerful stroke giving you the power to hit the ball faster and harder.
Leg Press 4 12,10,10,10 Use a weight that

Lunges 5 12 will allow you to
Leg Extensions 4 12,12,10,10 perform the sets
Hamstring Curls 4 12,12,10,10 and reps as
Standing Calf Rise 4 20 described here.
Cable Crossovers 4 12,10,10,10
Pullover 4 10,8,8,8
Hyperextensions 3 10
Overhead Press 3 10
Lateral Rise 4 12
Bent Over Rise 4 12
Alternate Arm Curl 4 10,8,8,8
Wrist Curl 4 15
Incline Leg Rise 4 15
Sit-ups 4 20
Recommendations:
You should do the Racquet Sports routine 3 times per week using alternating days
such as training on Monday, Wednesday and Friday. You can rest or do your
aerobic training on the other days.
You should plan to do 3 aerobic workouts a week for 30 minutes. This will
optimize your on court proficiency. The 30 minutes of aerobics assumes you are
in good cardiovascular condition already. If you are not fit enough to complete
30 minutes then do less but gradually build up the time. Do not use your racquet
sport playing time as the aerobic part of your training. If you play intensely
it is still a good idea to do a separate aerobic workout at least 2 times a
week. Doing this will raise your performance level during competition.
Safety:
As pointed out in all of the other routines you should always observe safe
lifting rules and practice proper lifting technique. This means always have a
spotter present while doing any lying down movements on a bench. Always perform
each exercise with a slow, strict and deliberate motion. Do not swing or move
the weight using momentum. You are lifting weights to build strength and muscle.
You do not need or want to lift huge amounts of weight because this could cause
injuries if not performed properly. In addition to this you do not need large
muscles to perform proficiently in a racquet sport.
Runners Weight Training Routine
Introduction:
The Runners Weight Training Routine is designed for the person who wants to
develop strength and muscular endurance to improve their running. This routine
assumes that you intend to spend the majority of your training time running not
in the gym lifting weights.
The Runners Routine puts an emphasis on developing leg strength and power to
help in sprints and hill climbing. It won’t bulk you up. The entire body is
trained to improve total body conditioning. Although you do not directly use the
arms, back, chest etc. while running you do need muscular endurance and tone in
these areas.
Leg Press 5 15,12,10,8,8 Use a weight that

Standing Calf Rise 5 15 will allow you to
Bench Press 4 15,12,10,8 comfortably perform
Pullover 4 12 the prescribed
Lat Pull down 5 15,12,10,8,8 number of sets and
Military Press 4 10 reps
Sit-ups 4 25
Recommendations:
This program should take about an hour to complete and can be performed 3 to 4
times per week. If you have never trained with weights before it is advised that
you start with 1 or 2 sets per exercise. As your muscular conditioning improves
you can add sets until you are doing the prescribed numbers for this routine.
Remember to observe proper weight training technique and don't use too much
weight, which may cause you to cheat.
You should perform your weight training routine on an alternating schedule. Lift
one day then rest the next, then lift again then rest etc. Some runners who
include weight lifting in their training regimen like to lift one day then run
the next day. Whatever you decide make sure you get enough rest and do not over
train. Many people who try to be a full time weight lifter and runner tend to
over train. Remember that you are lifting weights to help improve your running.
Swimmers Weight Training Routine
Introduction:
The Swimming Weight Training Routine assumes that you are on a serious swimming
program. Swimming performance can be greatly improved with a weight-training
program designed to increase strength without adding bulk. Bulk only reduces
your range of motion and swimming performance. The emphasis of this routine is
to add overall muscle development as opposed to exercises specifically for a
single stroke. This program will offer you improvement for all types of swimming
strokes with the hip flexors and back muscles (lats) worked the most.
If you doubt weight lifting can help improve your swimming times then take a
look at the Olympic or World records from 20 or 30 years ago as compared to
toady’s records. What do you find? You find a dramatic improvement in these
times. In fact, you would be hard pressed to find a national or world-class
swimmer who doesn’t use weights in his or her training and yes, females can
benefit from weight training the same as males.
(Day 1) A Split
Incline Press 5 15,12,10,8,6 perform the sets
Hyperextensions 4 12 and reps described
Front Rise 3 10 here.
Lateral Rise 3 10
Upright Row 3 10
Leg Rise 4 15
Sit-ups 4 15
(Day 2) B Split
Pullover 4 15,12,10,8 Same as above.

Seated Cable Row 4 12,10,8,8
Lat Pull down 3 10
Close Grip Pull down 3 10
Standing Curl 4 10
Crunches 4 20
Recommendations:
You should perform the Swim 1 & 2 Routine 2 times a week. This is a split
training routine. Start with Swim 1 on your first training day then do swim 2 on
the next day. Take a day to rest from the weights and then start over again with
Swim 1 and then Swim 2. The training days might look like this: Lift weights
Monday and Tuesday, rest Wednesday, then lift again on Thursday and Friday then
take the weekend off. You should start with some flexibility work first and then
go to the weights. You most likely will be swimming as your main focus so use
the swimming as your aerobic work. Each weight session should take about an hour
to complete. If you have never lifted weights before you can lessen the workload
by cutting sets off. Then add the sets back on as your conditioning improves.
When training for swimming you definitely do not want to lift heavy weights as
this builds bulk.
Safety:
Always keep safety in mind as well as proper weight lifting technique. Don’t use
sloppy weight lifting technique. If you train at a gym you can always tell the
person who knows nothing about lifting weights. They are the ones, who swing the
weights and their arms are shaking and their faces get red because they are
lifting too heavy a weight. Its always better to complete 10 strict quality reps
then 10 sloppy red-faced reps. Its also much better on the blood pressure.
Women’s Dumbbell Training Routine

Introduction:
The Women's Dumbbell Training Program is designed for the woman who wants to
tone up while training in the privacy of her own home. You don’t need any
specialized equipment, just a pair of light dumbbells. The dumbbells should be 5
or 10 lbs. to start. If you get a set of dumbbells that allows you to change the
weights this would be even better. As you get stronger you can add weights. You
don’t need a weight bench for the bench press as this exercise can be performed
lying on the floor. If you do any exercise on the floor it would be advised that
you have a soft pad or rug for your comfort.
The Women's Dumbbell Training Routine is designed to provide a total body-toning

workout. It can be used as an aerobic workout by taking no rest between sets and
circuits. Remember to use proper weight training technique. Don't do the
exercises so fast that you are using poor technique. Choose a weight that you
can handle for an easy 15 repetitions. You’re not trying to build large muscles
or strength so you do not need a lot of weight.
Lunges 4 15 Use a weight that will

Standing Calf Rise 4 15 allow you to comfortably
Bench Press 4 15 perform the designated
Flys 4 15 number of reps.
Bent Over Row 4 15
Overhead Press 4 15
Front Rise 4 15
Lateral Rise 4 15
Standing Curl 4 15
Leg Rise 4 15
Sit-ups 4 15
Recommendations:
This routine should be performed as a circuit. This means that you perform the
entire routine once and then start at the beginning and go through the entire
routine again. You want to do this 4 times and if it is too much for you in the
beginning then do just 1 or maybe 2 circuits. Four circuits should take you 30
to 45 minutes to complete. As a rule, you want to strive to perform each set
with little or no rest in between. When you finish one circuit then you can take
2 or 3 minutes of rest before you go on to the next circuit.
Perform this program 3 to 4 times per week. Workout on day one then take the
next day as a rest day then follow the rest day with another workout etc. If you
have never trained with weights before you might experience some muscle soreness
and or stiffness the next day. This is normal and will go away in a few days. As
you continue to train any discomfort will not occur again. It is very important
that you do not miss any workouts as any fitness gains you have made tend to
disappear quickly with inactivity.
Exercise Descriptions
Bench Press:
Category: Dumbbells or Barbell.
Muscle Group Worked: Pectorals, Deltoids and Triceps.
Position: Lying on bench.

Position legs at the sides of bench with feet flat on the floor. Grip weight bar
slightly wider than shoulder width. Lift the weight off the bench supports to
arm's length above the chest, then slowly lower the bar to your chest. Pause for
a moment or lightly touch the chest, lift or push the weight to arm length
again. Exhale as you rise the weight and inhale as the weight is lowered. Do not
bounce the weight off chest and don't arch your lower back.
Bench Press, Close Grip:
Category: Barbell.
Muscle Group Worked: Triceps, Deltoids and Pectorals.

Position yourself as you would for a bench press above. Instead of a shoulder or
wider grip, grip the bar with your hands 12-14 inches apart. Lift the weight as
you would for the bench press above. Also breath as in the exercise above. Lift
slowly and in a very controlled manner.
Bent Over Row:

Category: Barbell.
Muscle Group Worked: Lats and Biceps.
Position: Standing.
Place a barbell on the floor in front of you. With feet about shoulder width
apart bend down and grasp the bar with an overhand grip. Position hands on the
bar anywhere from shoulder width to 12-14 inches apart depending on your
comfort. Slightly bend at the knees and keep your back parallel to the floor.
Inhale while you lift the weight up to your chest and then exhale while lowering
the weight to the starting position.
Bent Over Rise:

Category: Dumbbells.
Muscle Group Worked: Deltoids and Traps.
Position: Standing.
Bend over at the waist with knees slightly bent. Hold the weights with elbows
and arms straight with palms facing each other. Raise the dumbbells laterally
(toward the side’s, outward from the body) until your arms are parallel to the
ground. Slowly return to the starting position.
Calf Rise, Donkey:

Category: Dumbbells, Free Exercise
Muscle Group Worked: Calves
Position: Standing.
Bend at the waist and place your forearms on a high bench or stool. Rise up on
your toes and then return to the starting position. Inhale as you rise up on
your toes then exhale as you return to the starting position. To make the
exercise more intense perform it by placing a weight plate or 2 inch board under
your feet. For added resistance have your training partner sit on your back as
he would sit on a donkey’s back may perform this movement. He may even hold a
dumbbell or weight plate.
Calf Rise, Seated:

Category: Barbell.
Muscle Group Worked: Calves.
Position: Seated.
Position a barbell on your thighs about 4 inches from the knee. Sit down on the
end of a flat bench. Rise up on your toes and then return slowly to the starting
position. Inhale as you rise up on your toes then exhale as you return to the
starting position.
Calf Rise, Standing:

Category: Barbell.
Muscle Group Worked: Calves.
Position: Standing.
Position a barbell on your back across your shoulders. Rise up on your toes,
then return to the starting position. Inhale as you rise up on your toes and
then exhale as you return to the starting position. Perform the movement slowly.
Curl, Seated:
Muscle Group Worked: Biceps.
Position: Seated.
With a Dumbbell in each hand sit on the end of a flat bench. Keep your back
straight and feet firmly on the floor in front of you. The dumbbells will hang
at arm length with your palms facing inward. Inhale and curl the dumbbells
towards your shoulders making sure your elbows remain pointing towards the
floor. Don't swing the elbows. Return the weights slowly to the starting
position.
Curl, Alternating:
Position: Seated.
This movement is performed the same as the previous exercise. The difference is
that you curl only one arm at a time. Curl one arm then repeat with the other
arm.
Curl, Concentration:
Position: Seated.
Hold a dumbbell in your right hand while sitting on the end of a flat bench with
your feet on the floor. Hold the weight in front of you hanging at arm length
between your legs. Bend at the waist slightly with your left hand on your left
knee for support. Rest the right upper arm against your inner right thigh
slightly above the knee. Inhale and lift the weight towards the shoulder in a
slow curl motion. Keep your upper arm vertical to the floor. Exhale and return
the weight to the starting position. Repeat with the other arm.
Curl, Incline:

Position: Lying on a 45 degree inclined bench.
Grasp a dumbbell in each hand and sit on the flat end of an incline bench. Lean
back on the incline bench and keep your feet firmly in front of you on the
floor. The dumbbells will hang at arm length with your palms facing inward.
Inhale and curl the weights towards your shoulders. Exhale and return the
dumbbells to the starting position. Your elbows should remain stationary
pointing towards the floor through the movement.
Curl, Reverse Wrist:

Category: Barbell or Dumbbells.
Muscle Group Worked: Forearms.
Position: Seated.
Grab the bar or dumbbells with an overhand grip while you are sitting on a flat
bench with your feet flat on floor. Lean forward and place the forearms on your
upper thighs. Your hands should extend a little past the knees. Lower the weight
until your wrists are fully flexed. Inhale and extend your wrists upward as far
as possible. Make sure you do not move your forearms from the thighs. Exhale and
return to the starting position.
Curl, Reverse:
Muscle Group Worked: Forearms and Biceps.
Position: Standing.
Hold the bar or dumbbells with an overhand grip. With the bar resting against
the thighs just above the knees begin the movement by inhaling. Then curl the
weight towards your shoulders by flexing your elbows. With the weight at
shoulder level exhale and return the weight slowly to the starting position.
Your elbows should remain pointing down towards the floor through out the
movement.
Curl, Standing:
Position: Standing.
This exercise is the same as the reverse curl above. The only difference is that
you use an underhand grip on the bar or dumbbells instead of an overhand grip.
Curl, Preacher Bench:

Category: Barbell or Dumbbells
Position: Seated on a preacher curl bench.

Grab a bar or dumbbells using an underhand grip. Use about a shoulder width grip
if using a barbell. With your arms comfortably positioned on the slanted curling
surface and your upper body resting tightly against the curling bench inhale and
slowly curl the weight towards the shoulders. Exhale and return to the starting
position.
Curl, Wrist:
Muscle Group Worked: Forearms.
Position: Seated or standing.

Grasp the bar or dumbbells with an underhand grip and stand with your arms
hanging straight down. The bar should rest against the front thighs above the
knees. Inhale and flex your forearms up bringing the weight off of your thighs.
Exhale and return to starting position. Or, while seated, grab the weight in the
same manner as above. Sit on the end of a flat bench. Lean forward and place the
forearms on your upper thighs with your hands extending slightly past the knees.
Inhale and flex your wrists up as far as you can. Exhale and return to the
starting position.
Dead Lift:
Category: Barbell.
Muscle Group Worked: Lower Back.
Position: Standing.
Place a barbell in front of you on the floor. Bend down over the bar by bending
at the waist while bending your knees. Use an under handgrip with your left hand
and an over hand grip with your right hand. Keep your back flat and grasp the
bar a little less then shoulder width apart. Do not round your back or
shoulders. Move the bar upward by lifting it off the floor as you straighten
your legs. As your legs become straight your lower back will continue to move
the bar up until it rests on your front thighs. Reverse this procedure while
returning the bar to the floor.
Dead Lift, Straight Leg:

Category: Barbell.
Position: Standing.
Use the same technique as you would for the Dead Lift above. The only difference
would be that your legs will remain straight with your knees locked (or only
slightly bent) during the exercise performance. You will be lifting the weight
entirely with your lower back. (A light weight is recommended for this
exercise).
Flat Bench Leg Rise:

Category: Free Exercise.
Muscle Group Worked: Abdominal.
Position: Lying on a flat bench.

Lie on a flat bench with your legs off the end of the bench. Place your hands
under your buttocks with palms facing down. Keep legs straight with knees
locked. Inhale and rise your legs to a vertical position. Exhale and slowly
lower legs until they return to the starting position.
Flys, Flat:
Muscle Group Worked: Pectorals.

Lie on a flat bench grasping a dumbbell in each hand. Raise the dumbbells to arm
length above the shoulders with palms facing inward, the arms may be bent
slightly at the elbows or they may remain straight. Inhale while lowering the
weights out to the sides of your chest (perpendicular to your body axis). Return
to the starting position above the chest and exhale.
Front Rise:
Muscle Group Worked: Front Deltoid.
Position: Standing.
With your feet at a shoulder width stance grasp the weight with an overhand
grip. The weight will hang at arm length against the thighs. Inhale and raise
the weight straight out from the body at arms length until it is just above
being parallel to the shoulders. Exhale and slowly lower the weight to the
starting position. Do not sway or jerk the weight off of your thighs. If you
need to move your back then you are using too much weight.
Good Mornings:
Category: Barbell.
Muscle Group Worked: Lower Back and Hamstrings.

Position: Standing.
Place a lightweight on your back above the shoulders. Keeping your legs straight
with knees locked bend at the waist. Move the bar towards the floor until your
back is parallel or a little bit above parallel to floor. Return to the starting
position. An alternate method of doing this exercise is to slightly bend your
knees; this takes the stress off the hamstrings. Remember to keep your back
straight at all times and do not round your back.
Hanging Leg Rise:

Position: Hanging from chinning bar.

Grasp the chinning bar with an overhand grip about shoulder width and hang with
your arms straight. Inhale and lift your legs straight out until they are
parallel to the floor. Exhale and return to the starting position.
Hyperextension:
Position: Lying face down on hyperextension (Roman chair)

Position yourself so that your upper body is over the end of the bench and your
feet are securely locked under the foot support. Bend at the waist until your
upper body is vertical with the floor. Inhale and raise your trunk up until
slightly past parallel with the floor. Exhale and return to starting position.
Think of yourself doing a reverse sit-up only you are using your lower back
muscles to lift your upper body.
Incline Board Leg Rise:

Muscle Group Worked: Abdominal
Position: Lying on an inclined board.

Lie on an incline board. Reach overhead and grasp the top of the board for
support. Keep your legs straight and inhale. Then raise your legs to a vertical
position above your hips. Exhale and return to the starting position.
Lateral Rise:
Muscle Group Worked: Deltoids.
Position: Sitting or Standing.

Sit on a flat bench, or stand. Grab the dumbbells and place them at arm length
at your sides with palms facing inward. Bend slightly at the waist and inhale as
you raise the dumbbells laterally to the side and upward until they are slightly
higher then your shoulders. Exhale and slowly return to the starting position.
Lunges:
Muscle Group Worked: Thighs.
Position: Standing.
Put a barbell behind your neck resting on the shoulders or grasp a pair of
dumbbells and allow them to hang at the sides with your palms facing inward.
Keeping your head up and trunk straight inhale and step forward with the right
foot until the right leg is parallel to the floor. The left leg should stay in
position as straight as possible and not bending the knee any further then
necessary. Exhale and step backward returning the right foot to the starting
position. Repeat with the other side.
One Arm Row:

Muscle Group Worked: Lats.
Position: Standing bent at the waist.

With a dumbbell on the floor in front of a flat bench put your right leg back
keeping the knee locked. Bend the left leg a little as you bend down and grasp
the dumbbell with your right hand. Put your left hand on the bench and lock the
elbow. Inhale and lift the dumbbell to the side of the chest keeping your arm in
close to the body. Exhale and return to the starting position. Repeat with the
other side. Do the motion slowly and do not let the weight touch the floor.
Parallel Bar Dips:

Muscle Group Worked: Pectorals, Triceps and Deltoids.
Position: Standing at parallel dipping bars.

Position your body between the dip bars and lift yourself up so that you are
held erect by the arms with your arms pointed towards the floor. Keep the elbows
into your sides while you lower yourself down as far as possible. Pause for a
short time and then press yourself back up to arm's length until your elbows are
locked at the starting position.
Press Behind Neck:
Category: Barbell.
Muscle Group Worked: Deltoids and Triceps.
Position: Sitting or Standing.

Sit on the end of a bench or stand up. Grip the bar a little wider then shoulder
width. Get the bar on your shoulders resting behind your head. (Most gyms have
special benches designed for this exercise or you can have a partner place the
bar in position.) Inhale and press the bar upwards until your arms are fully
extended overhead. Exhale and return to the starting position.
Press, Incline:
Muscle Group Worked: Pectorals, Deltoids and Triceps.
Position: Sitting on an inclined bench.

Sit back on the incline bench with feet firmly on the floor. Grip the bar
resting in the bench racks with an overhand grip about shoulder width apart.
Remove the bar from the rack and hold it on the chest. (With dumbbells pick them
up from the floor and place them on the chest.) Press the weight up slowly from
your chest to a position above your shoulders. The arms should be fully
extended. After a slight pause return the weight to the starting position.
Press, Military:
Category: Barbell.
Position: Standing.
While standing grasp a barbell with an overhand grip. Bend down and with your
legs bent; lift the bar to shoulder height. (Note: Always lift a weight off the
floor by using your legs, never lift with your lower back alone.) With the
barbell positioned on your front shoulders with the arms bent at the elbow begin
the movement by inhaling. Then in one smooth movement press the bar overhead.
Your arms should be extended fully overhead and your lower back should be as
straight as possible not bowed. Return the weight to the starting position. Do
not throw the weight overhead by jerking your back or bending at the knees and
jumping the bar up.
Press, Overhead:
Category: Dumbbell.

Position: Seated or standing.
Lift two dumbbells to shoulder height. Either sit on the end of a flat bench or
stand with knees locked. Keep the elbows in and keep your palms facing either
inward or forward. Inhale and press the dumbbells overhead to arm's length.
Exhale and return to the starting position.
Power Clean:
Category: Barbell.
Muscle Group Worked: Lower Back, Shoulders and Triceps.
Position: Standing.
Place a barbell in front of you on the floor. Bend down over the bar by bending
at the waist and bending your knees. Use an overhand grip. Keep your back flat
and grasp the bar about shoulder width apart. Inhale and with one force full
motion lift the bar to your shoulders. Exhale and return the barbell to the
starting position.
Pullovers:
Muscle Group Worked: Rib cage and Triceps.

While lying on a flat bench grip a barbell with the hands placed about shoulders
width apart. With the barbell at arm's length above your chest inhale and lower
the weight down to behind your head towards the floor. Use kind of a half-
circular motion when lowering the weight. You are not trying to press the weight
just moving it with your arms by expanding your rib cage. The exercise is
performed the same when using a dumbbell. Instead of holding the dumbbell as you
would while pressing it place both hands in the center and kind of slide them to
one end of the weight.
Pull ups (Overhand):
Position: Standing at chinning bar.

Reach overhead and grab the chinning bar using an overhand grip. Inhale and pull
yourself up until your chin touches the bar. Exhale and return to the starting
position with your body hanging at arm's length do not let your feet touch the
floor. Your hand spacing should be a little wider than shoulder width.
Pull ups (Underhand):

Muscle Group Worked: Biceps and Lats.
Position: Standing at chinning bar.

Reach overhead and grab the chinning bar with an underhand grip about shoulder
width. Inhale and pull yourself up until your chin touches the bar. Exhale and
then return to the starting position with body hanging at arm's length.
Pull ups (Wide grip):
Position: Standing at a chinning bar.

As in the previous two exercises reach overhead and grab the chinning bar, this
time use an overhand grip with your hands spaced about 30-36 inches apart.
Inhale and pull yourself up until your chin touches the bar. Exhale and return
to the starting position with your body hanging at arm's length. Remember your
feet should not touch the floor.
Pushups:
Muscle Group Worked: Triceps, Deltoids and Pectorals (Chest).
Position: Lying face down on floor.

The position of your hands is determined by the muscle group you want to work.
For the triceps it would be 4 inches apart, for Deltoids its shoulder width
apart and for Chest make the position be as wide apart as possible. Your legs
should remain straight and your head should be up. Inhale and press your body up
fully extending your arms. Exhale and return to the starting position.
Rotary Torso:
Muscle Group Worked: Side Oblique Muscles.
Position: Standing.
Place a broomstick across your shoulders. Hold the stick in place on your
shoulders with a wide grip. Rotate your entire upper body to the left as far as
you can go. Then without pausing rotate to the opposite side as far as you can.
The broomstick should remain perpendicular with the floor.
Shrug:
Muscle Group Worked: Upper shoulder.
Position: Standing.
Bend down and pick up a barbell or dumbbell (again use the legs to lift the
weight, not your lower back by itself). If using a barbell grasp it with an
overhand grip. With dumbbells hold the weights with palms facing inward and arms
hanging at arm's length at your sides. Drop both shoulders down as far as
possible, inhale and then rise the shoulders as high as you can. Exhale and
Sit-up Crunch:
Position: Lying on floor.

Lie on the floor with both knees flexed and the feet flat. Place your hands
behind your head. Exhale and bring your chin towards your chest rising the
shoulders up toward your knees. Your lower back should remain in contact with
the floor during the movement. Hold for 1-2 seconds then inhale and return to
the starting position.
Sit-up, Incline Board:

Position: Lying on a sit-up board.

Lie on the board with your feet secured to the high end under the strap. Bend
your knees at a 45-degree angle and place both hands behind your head. Inhale
and flex your abdomen moving your chin towards the chest while you raise your
shoulders toward your knees as far as you can. Exhale and return to the starting
position. You may position your hands on your chest if it is too difficult with
them behind your head.
Squats:
Muscle Group Worked: Quadriceps (Thighs).
Position: Standing.
Place a barbell behind your head resting it on the upper shoulders. You can also
pick up a dumbbell in each hand and hold them on your shoulders with your arms
bent at the elbows. Keep your head up and face forward with your back straight.
With your feet placed about shoulder width apart inhale and bend your knees
squatting down until the upper thighs are parallel to the floor. Exhale as you
lift the weight back to the starting position. If your ankles lack flexibility
you may use a small block of wood under your heels. Be very careful when
performing squats, always have a spotter and do not overload the bar. Squatting
can be dangerous if not performed correctly.
Squats, Front:
Category: Barbell.
Muscle Group Worked: Quadriceps (Thighs).
Position: Standing.
Grasp a barbell with an overhand grip and hold it on your front shoulders. As
with regular squats keep your head up and face forward with your back straight.
With your feet placed shoulder width apart and inhale as you bend your knees
squatting down until the upper thighs are parallel to the floor. Exhale while
lifting the weight back to the starting position.
Squats, Hack:
Category: Barbell.
Muscle Groups Worked: Quadriceps (Thighs).
Position: Standing.
Place a barbell in back of you on the floor. While standing on a 2-inch block of
wood or a weight plate bend at the knees and grasp the bar. Inhale and stand
erect with the barbell. Exhale and return to starting position. Keep your back
straight (do not haunch over or round your shoulders).
Triceps Extension, Lying:

Category: Barbell or Dumbbell.
Muscle Group Worked: Triceps.

Lie on a flat bench and hold a barbell using an overhand grip with your hands
about shoulder width apart. Place the bar at arm's length above your shoulders.
(If using dumbbells press them to arm's length in line with the shoulders.)
Inhale and lower the weight by bending the elbows while keeping your upper arms
vertical. Lower the weight to your forehead. Exhale and lift the weight to the
starting position. This movement isn't a press so you need to keep your elbows
pointing up at all times. You are just moving your hands and forearms, not your
upper arm.
Triceps Extension, Seated:

Category: Barbell or Dumbbell.
Position: Seated.
Sit on the end of a flat bench. Grasp the barbell with an overhand grip about
shoulder width apart. Keep your back straight, inhale and lift the weight
overhead to arm's length. Exhale and lower the weight behind your head by
bending your elbows. Inhale and raise the weight overhead to arm's length to
return to the starting position. The elbows should remain pointed upwards
throughout the movement.
Triceps, Kickbacks:
Category: Dumbbell.
Position: Standing bent over at the waist.

Hold a dumbbell in your right hand with palm facing inward. Bend at your waist
until your upper body is parallel to the floor. Position your left hand on a
bench to balance yourself while resting your weight on the outstretched arm.
Raise your right arm backwards bending your elbow so the lower arm is
perpendicular to the floor. Inhale and raise the dumbbell backward fully
extending your elbow until the entire arm is parallel to the floor. Pause for a
second, exhale and then return arm to the starting position. Reposition body and
repeat with the left arm.
Upright Row:
Category: Barbell.
Muscle Group Worked: Deltoids and Upper Shoulder.
Position: Standing.
With an overhand grip about shoulder width apart hold a barbell so it hangs down
at arm's length in front of you. Your feet are should be shoulder width apart.
With your back straight inhale and raise the weight to just below your chin.
Keep the elbows out to your sides during the movement up. Pause, exhale and
Descriptions for Flexibility Exercises

(Stretching)
The flexibility exercise should be used as a warm up for the muscles before
starting the weight lifting exercises. Also stretch after the weight session as
a warm down. Muscles perform better if warmed up thoroughly. It will also help
to prevent injuries.
Bend And Reach:

Position: Seated on floor.
With the legs extended in front of you place the right foot on the inside of
your left knee. Tighten your left quadriceps (thigh) muscle throughout the
stretch. Reach with your hands toward the left foot, you should feel a stretch
in the hamstring. Return to starting position and repeat with other side.
Cat-Camel:
Position: On hands and knees.
Arch your back upwards while dropping your head to look down. Hold for a few
seconds and then let your back relax and curve inward at the lower back while
extending your head and moving your chin towards your chest. Hold for a few
seconds and then repeat.
Calf (Gastrocnemius) Stretch:

Position: Standing.
Standing a few feet away place both hands against a wall at least shoulder width
apart. Keep your back straight and put the right foot forward a few feet. Keep
the left leg behind with your foot facing forward and the knee straight. Bend
your right hip and right knee slightly as you lean forward. Keep the left heel
flat on the floor. You should feel a stretch in the left calf muscle. Hold for a
few seconds then switch to the other side.
Soleus (Calf) Stretch:

Position: Perform the same as the gastrocnemius stretch.
Bend the left knee slightly and relax the left thigh, keep the left heel flat on
the floor. Repeat with the other side.
Chest Stretch:
Position: Standing.
Face a corner. Standing a few feet away place your palms on each wall about
shoulder width apart. Lean into the corner until you feel your chest stretch.
Hamstring Stretch:
Position: Lying on back with both legs straight out on floor.
Flex the left hip at a 90-degree angle so that the kneecap is facing up. Slowly
extend your left calf up until you feel the hamstring stretch. Keep the right
leg straight and firmly on the floor. Repeat with the other side. Note: This
stretch movement is best if you have a partner help you by taking your leg and
easily bending it back as you try to resist.
High Hamstring Stretch:

Position: Lying on back with both legs straight out on floor.
Flex the left hip fully by bringing the left thigh towards your chest. Grab
behind the left knee with both hands and actively pull the thigh towards the
chest, you should feel a stretch on the hamstring. Repeat with the other side.
Hip Roll:
Position: Lying on back.
Bend your legs so that your feet are flat on the floor. Slowly move both hips to
the right and then to the left as far as range of motion will allow. Keep the
upper back in contact with the floor.
Iliopsoas Stretch:
Position: Kneeling on one leg.
Kneel on your left knee and then place the right foot flat in front of you.
Place your right hand on your right thigh while your left hand can be resting on
your left hip or on the floor in front of you to increase balance. From this
kneeling position lean forward from the left hip until you feel a stretch at the
right thigh. Keep your trunk erect throughout the stretch. Switch positions and
repeat on the opposite side.
Knee-Chest:
Position: Lying on your back.
Pull both knees to your chest; grab the back of the thighs behind the knees
until you feel a stretch in the lower back.
Lat Stretch:
Position: Standing.
Lift your left arm while reaching over your head and toward the right. Make sure
to keep both feet firmly on the ground. Reach as far as possible. You should
feel a stretch on the left side of the trunk. Repeat with the opposite side.
Neck Stretch:
Position: Standing
Place the right hand over head on your left ear. Gently pull your head sideways
toward the right shoulder. You should feel a stretch on the left side of the
neck. Repeat with other side.
Overhead Reach:
Position: Standing or seated.
With palms facing each other lift your arms over your head as high as you can
while reaching upward with your fingers. Make sure to keep the elbows straight.
Hold for five seconds. Repeat three times, each time moving arms further
backward.
Press-Up:
Position: Lying on stomach.
Place both hands in front of you flat on the floor with your elbows flexed. Lift
your upper body using your arms while keeping the pelvis in contact with the
floor. As you lift your body extend your head. Relax your breath and let the
lower back remain concave. Hold for a few seconds then repeat.
Quad Stretch:
Position: Lying on stomach.
Pull you’re left heel toward your buttocks while holding the left ankle with
your left hand tighten the left thigh muscle. You should be trying to extend the
left lower leg towards the floor behind you. In reality your leg will not move
but you will feel a stretch at the front thigh. Hold for a few seconds then
relax and pull your heel towards your buttocks stretching the thigh some more.
Change position and repeat with the other side.
Rotator Cuff Stretch:

With your right hand grab your left elbow. Pull the left elbow across your upper
chest. You will feel a stretch across your posterior left shoulder. Repeat with
the other side.
Seated Abductor Stretch:

Position: Sitting on floor.
With your feet in front of you place the soles of your feet together and put
your hands on the knees. Pull your knees into your hands isometrically (without
movement) by tightening the thigh muscles. Hold for a few seconds then relax the
thigh muscles. With your hands push the knees down to a new range of motion
towards the floor. You should feel a stretch at your inner groin.
Seated Lateral Hip Stretch:

Position: Sitting on floor.
Place both legs straight out in front of you. Bend your left hip and knee and
move the left foot over your right knee placing it on the floor. With the right
hand hold your outer left knee and pull the knee up towards the right shoulder
until you feel a stretch at the left outer hip. Twist your upper body to the
left and your head to the right, breath in deeply and then twist further to the
right. Your left hand will be palm down on the floor to provide stability.
Change position and repeat with the other side.
Spinal Twist:
Position: Lying on your side.
Lie on your right side and pull the left knee towards your chest. Hold the left
knee with your right hand while you twist your upper body towards the left. Take
a deep breath and then exhale as you twist further left. Repeat with the other
side.
Standing Groin Stretch:

Position: Standing.
The feet should be a little bit wider then shoulder width apart. Keep your left
foot facing forward and turn the right foot so that it is perpendicular to the
left. Lean your body to the right by bending the right knee. Your left foot
should stay facing forward with the outer part of the foot staying on the floor.
You should feel a stretch on your right thigh groin area. Switch positions and
repeat with the other side.
Standing Spinal Twist:

Position: Standing.
Place a stick behind your neck on the shoulders. Your hands should be shoulders
width apart. Twist your upper body to the left until you feel resistance.
Breathe deeply and then twist further while you relax your breath. Then move
towards the right side.
Triceps Stretch:
Place your right hand under left the elbow. Raise the left elbow over head so it
is pointing toward the sky. The left hand should be reaching down your back.
Push elbow towards the back. Repeat with the opposite side.
Frequently Asked Questions

Who can train with weights? :
The answer to this is any one who wants to. You don't have to be a bodybuilder,
strength athlete or pro football player. You can be male or female. Yes, the
number of women who train with weights has steadily increased over the past few
years. Just go to your local gym or health club and you will see as many women
working out as men. Age doesn't matter because everyone benefits from weights.
If you have never lifted or you have not worked out for a long time it is
recommended that your doctor check you out before starting.
Workout Time:
How long a workout should last depend on the type of routine you are doing. The
Power Lifting, Football and Bodybuilding Programs last anywhere from 1.5 to 3
hours. The less intense routines such as Beginner Level, Golf, Bike or Runner
can take around an hour or less. You want to make training a part of your life,
however don't make lifting your life.
Weights, Equipment:
What type of training facilities will you need to use these weight-training
programs? Normally a weight gym or health club would be required to get the most
out of your workouts. However this does not mean you can not train if you don’t
have access to a facility such as this. If you are planning on getting and
staying in shape a barbell with an assortment of weight plates is all you need.
You should be able to find an old bench to use as a flat bench. Just make sure
it is sturdy enough to support your body weight and the weight you are lifting.
If you train at home or at a gym you will need a few other pieces of equipment
to ensure your comfort and safety while lifting. You need to wear a loose
fitting pair of workout shorts and a tee shirt with a good pair of sneakers for
foot support. A good leather weight belt will be helpful in providing your back
with support. Also a pair of workout gloves will give you added comfort while
lifting.
Alternating Exercises:
Weight training offers an endless variety of ways to build the needed muscle,
strength and power for your chosen sport. Each of these routines was designed to
work each muscle group with a specific exercise. To avoid boredom you can
substitute one exercise for another one of the same type. As an example: If the
program calls for you to perform standing curls with a barbell you can
substitute a curl machine exercise or a dumbbell movement in its place. In this
way you should avoid staleness. Also if you don’t have access to certain
equipment such as cable pulleys you can use dumbbells or put another exercise in
its place. In this way you will be able to perform the routines and make good
gains in both strength and conditioning.
Diet:
Diet is a very complex and in-depth topic and we do not have the space to cover
it completely here. If you eat 3 well balanced meals per day you should make
good gains in weight training. By eliminating any foods high in fat, sugar and
salt you can better your overall health. You should eat foods such as fresh
vegetables, fruits, whole grain breads, fish, poultry and dairy products such as
eggs and skim milk. Lean red meat is also a good source of protein. If your
training is very intense you might need additional protein and vitamin/mineral
supplements.
Drugs:
Drug usage has become quite prevalent in strength sports the past several years.
There are a wide variety of anabolic drugs in use and all of them are illegal.
Anabolic steroids do increase muscular bulk and strength but at a great price.
The only advice we can give is to not use steroids. Anabolic steroids have many
side effects on the human body and none of them are good. They can cause high
blood pressure, heart and liver disease and severe acne. Steroid usage heightens
the male characteristic such as a deepening of the voice with thicker hair
growth on the face and balding on the top of the head. Steroids also cause the
user to become very aggressive and sometimes violent. If you think only men have
these side effects then think again because women who take anabolic steroids
will experience the same effects.
So what alternative is there if you want to compete with the best in the world?
With the great advancements in nutritional science and training techniques you
can take the natural path and still be a champion. Also there are now drug free
bodybuilding and power lifting organizations for men and women. Stay drug free
and live a long healthy life!
Miscellaneous Topics
Safety and Lifting Technique:

We have talked about safety and proper weight lifting technique in most of the
routines. In some of the sections we did not talk about these topics because the
routines are considered to be advanced programs. We would like to take this
opportunity to reemphasize the importance of safety and lifting technique while
training with weights. Always use spotters when doing any lying down exercises
on a bench and always use collars on the bar. You should also warm-up thoroughly
by doing the Flexibility Routines and lifting light weights for your beginning
set.
Weight lifting technique is very important while training. You should never use
a weight that is too heavy for you. If you find yourself straining, swinging or
using sloppy motions with the barbell then you are performing the exercises
incorrectly. It is advised that you lessen the weight and perform the movement
with a slow, strict and deliberate motion.
Exercise Description Omissions:

As you go through the various exercise routines you might have noticed some of
the exercises are not described in the Exercise Description Sections. This is
because these movements are weight machine exercises. Some of the exercises are
as follows: Cable cross Oversee, Cable Press Down, Hamstring Curl, and Lat Pull
Down, Leg Extension, Leg Press and Pec Deck. It would not be practical to
describe these exercises here because these machines come in many different
types and styles. If you are unfamiliar with these machines or don't know how to
use them we suggest that you watch other trainees use them at the gym. Also most
if not all exercise machines in the gym have a description printed on them to
ensure that they are used properly. If you use proper lifting and safety
techniques with free weights as well as weight machines you will not have any
problems.
Weight Lifting Machines:

As you become more involved in weight training and weight lifting you will
notice that weight machines can be used in place of most barbell or dumbbell
exercises. Some trainees prefer working out with weight machines because of
their ease of use. You do not have to worry about setting up and moving weights
around the gym. Others do not like them because they can be restrictive and
confining. With weight machines you are limited to just 1 movement per machine.
For example if you are going to do curls on a machine you are restricted to
doing just seated preacher curls. With a barbell you can do seated preacher,
standing, concentration, reverse, cheat curls and many others. Also some people
simply find weight machines uncomfortable. You will have to experiment with both
to find out what is best for you.
Final Word:
Your choice to undertake a weight-training program could very well be the best
decision you ever made in your life! There are many obvious health benefits from
weight lifting such as having confidence with your physical presence being
enhanced. Your every day life, your work or business, your energy level and your
image of yourself can be improved. Also let’s not forget about improvement in
your sport or activity. Keep training and you will see a new stronger and more
muscular powerful you! Good Luck.
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Computer Weight Training Routines

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Introduction:

Using the Program:

About Computer Weight Training Routines:

I originally thought up the concept of putting together a complete and concise

After finishing CWTR I took out an advertisement in the back of Popular

For further information or to make a comment you can contact me at

Why Improve Flexibility? :

(Routine #1) (Routine #2) (Routine #3)

Chest Stretch Chest Stretch Neck Stretch

Why Train For Flexibility? :

(Routine #4) (Routine #5)

Overhead Reach Standing Spinal Twist

6Beginners Level I Weight Training Routine

Leg Press 1 15 Use a weight that you

Beginner Level II Workout Routine

Exercise Name, # of Sets, # of Reps, Weight

Leg Press 2 12 As in the previous

Beginner Level III Workout Routine

Exercise Name, # of Sets, # of Reps, Weight

Leg Press 3 15,12,10 Use a progressively

Intermediate Weight Training Routine

Intermediate Level I Routine:

Leg Press 3 12,10,8 Various weights

Intermediate Level II Routine:

Squat 2 10 Use the same

Advanced Weight Training Routine

Advanced Training Routine (Entire routine in one day.)

Squats 4 15,12,10,8 Use a sufficient

Advanced Level Training Routine (Split Routine)

Exercise Name, # of Sets, # of Reps, Weight

Squats 4 15,12,10,8 Same as above.

Bench Press 4 12,10,8,8

Bench Press 4 12,10,8,6 Use a weight that

Leg Press 4 15,12,10,8 Use a weight that

Bodybuilders Training Routine (Part 2)

Bodybuilders Training Routine (Part 3)

Squats 5 12,10,10,8,8 Use a weight that

Military Press 3 12,10,10 Use a weight that

Football Weight Training Routine Part 1:

Front Squat 5 10,8,6,4,3 Same as above.

Football Weight training Routine Part 2:

Front Squat 5 12,10,8,8,8 Same as above.

Squat 6 12,8,5,3,3,3 Use a weight that

Bench Press 6 12,8,5,5,3,3 Same as above.

Squat 6 12,10,8,5,5,5 Same as above.

Dead Lift 6 12,8,5,5,5,3 Same as above.

Bench Press 6 12,10,8,6,6 Same as above.

Power Lifting Differences:

Wrestler’s Weight Training Routine

Exercise Name, # of Sets, # of Reps, Weight

Squats 4 12,8,6,6 Use a weight that

Baseball Weight Training Routine

Exercise Name, # of Sets, # of Reps Weight

Squat 5 12,10,8,6,6 Use a weight that

Basketball Weight Training Routine

Exercise Name, # of Sets, # of Reps, Weight

Squats 4 12,10,8,6 Use a weight that

Bicycling Weight training Routine

Exercise Name, # of Sets, # of Reps, Weight

Squat 4 12,10,8,6 Use a weight that

Off-Season Training Recommendations:

In-Season Training Recommendations:

Golf Weight Training Routine