Week 5-Beginning Weight Training Program

Professionally Designed
Weight-Loss & Exercise
Programs

Exercises	Body Part	Set 1		Set 2		Set 3		Set 4
Exercises	Body Part	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt
Dip Stand Leg Raise	Abs	15	0	20	0	25	0
Straight Arm DB Pull-Over	Back	12	55%	10	65%	8	75%
High Pulley Chest Laterals	Chest	12	55%	10	65%	8	75%
Low Pulley Rear Deltoids Raise	Shoulders	12	55%	10	65%	8	75%
Seated Lat Pull-Ins	Back	12	55%	10	65%	8	75%
Chest Machine	Chest	12	55%	10	65%	8	75%
Seated Machine Press	Shoulders	12	55%	10	65%	8	75%
Incline DB Curls	Biceps	12	55%	10	65%	8	75%
Lying BB French Curl to Chin	Triceps	12	55%	10	65%	8	75%
Palms Down BB Wrist Curl	Forearms	12	55%	10	65%	8	75%
DB Bend Opposite Foot	Abs	12	55%	10	65%	8	75%

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.