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Week 3: Beginning Weight Training Program

Exercises Body
Part		 Set 1 Set 2 Set 3 Set 4
Reps Wt Reps Wt Reps Wt Reps Wt
BB Side Bends
 Abs 12 50% 10 60% 8 70%    
Bench Press (BB-DB)
 Chest 12 50% 10 60% 8 70%    
Lat Pull-Down to Rear
 Back 12 50% 10 60% 8 70%    
DB Press
 Shoulders 12 50% 10 60% 8 70%    
Bent Over Tricep Extension
 Triceps 12 50% 10 60% 8 70%    
Seated DB Curl
 Biceps 12 50% 10 60% 8 70%    
BB Half Squat
 Thighs 12 50% 10 60% 8 70%    
Seated Calf Raise
 Calves 12 50% 10 60% 8 70%    
DB Upright Row
 Shoulders 12 50% 10 60% 8 70%    
Twisting Sit-Up
 Abs 20 0 25 0 30 0    
Instructions:
1
Review the instructions and graphic for each exercise.
2
Workout days should be 3-times per week with a day of rest between exercise sessions (i.e. M-W-F).
3
Perform a 1-Rep Max test and make note of the weight per intensity percentage. 1-Rep Max Test
4
Multiply the 1-Rep Max percentage (See Wt.) by the 1-Rep Max weight for each exercise. This will insure progressive resistance and maximum muscle development.
5
Only lift an amount of weight that you feel comfortable with performing a given exercise.
6
Review weight training principles.

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