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Complete Training Program


This is an overview of a complete resistance training program; not everybody can perform every exercise listed. Consult a trained exercise professional for an individualized exercise prescription.

  • Warm-up: A time when your muscles warm up by increasing in temperature and blood flow; stretching and light aerobics are good modes for warming up. Approximately 5 minutes is recommended.
  • Lifting session: Eight to 12 repetitions; two or three sets.

Do exercises focusing on the four regions:

Region 1: Lower body movements. Examples: leg extension, leg curl, calf raise.

Region 2: Upper body movements. Examples: bench press, upright row, lat pull, pull-up, biceps curl, triceps extension.

Region 3: Lower back movements. Examples: squats (both back and lower extremity), back extension.

Region 4: Abdominal movements. Example: sit-up (knees bent).

Cool-down: Keep active - in other words, keep moving your muscles for five minutes after training to allow them to cool down and transition. It is very important to properly stretch the muscles that are used in the resistance training.

Note: If you want to build muscular endurance, use lighter weights and perform more repetitions per set. If you want to build muscular strength, use heavier weights and perform fewer repetitions per set.


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