This 4-weeks program designed for both novices and veterants, targets all of your major muscle groups. Each week you`ll lift heavier weight and perform fewer repetitions; after 4 weeks, begin the cycle again. Througout the program, perform just 1 set of each exercise, and take about 90 seconds to rest and set up for next exercise. Do this program 2 or 3 times a week with a day of rest in between each training session. Complement your strenght program with at least two 30-45 minute aerobic workouts per week.
Warm up:
Begin each workout with 5-10 minutes of low-intensity aaerobic exercise, such as walking on a treadmill or stopping on a stair climber. Then lightly strech all your major muscles, including your buttocks, quadriceps, harmstrings, chest, back, shoulders, arms and abdominals. Hold each strech 10 seconds without bouncing.
Cool-down:
Complete your workouts with stretches for all major muscle groups. Hold each strech 20 seconds without bouncing.
Week 1:
Perform 1 set of 12 reps using as much weight as you can handle with good form. Choosing the proper weight may be hit-and-miss at first. Aim for a weight that makes the final repetitions feel quite challening, but not impossible. If the recommended weight are too heavy for you, use common sense and lighten your load.
Week 2:
Add more weight, and perform 10 reps for each move. Depending on the exercise, increase the weight in 2 1/2 – 10-pound increment.
Week 3:
Increase the weight, and perform 8 reps for each exercise.
Week 4:
Increase the weight again, dropping down to 6 repetitions for every move.