A Simple Exercise Protocol

Program:

Warmup sets contain 10 repetitions and employ a weight that is about 50 to 60% of the weight used in the heavy set. Each heavy set contains 6 to 10 repetitions and the amount of weight you use should be enough that you reach momentary muscular failure on the heavy set. Momentary muscular failure means you can't lift the weight again. (This does not mean complete muscular failure where you aren't even capable of slowing the movement of the weight on the way down.)

Trainers should help the trainee learn to vary their exercise routine according to their progress once they get familiar with a basic weight lifting program.

Equipment: Dumbbells, barbells, Nautilus, Universal, Hammer Strength

M O N D A Y		Chest
		Barbell flat or incline bench press - (2 warmups and 1 heavy set)
		Shoulders
		Cable side delt raise (laterals) - (2 warmups and 1 heavy set) Cable rear delt raises - (2 warmups and 1 heavy set)
		Triceps
		Triceps pushdowns - (2 warmups and 1 heavy set)
W E D N E S D A Y		Back
		Medium width reverse (curl) grip cable pulldowns - (2 warmups and 1 heavy set)
		Biceps
		Seated Barbell biceps curl - (2 warmups and 1 heavy set) (Alternate: preacher bench barbell curls)
		Abdominals
		Crunches, with a weight behind the neck if needed - (3 sets of 10 reps)
F R I D A Y		Quadriceps
		Squat to parallel - (2 warmups and 1 heavy set) With help from a spotter if needed. (Alternate: Seated leg press -- the squat is better overall, but some people cannot squat because of back or knee problems)
		Hamstrings
		Lying leg curls - (2 warmups and 2 heavy set)
		Calves
		Standing calf raises - (2 warmups and 1 heavy set)