13
EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
61$%J&M&e"%/%$#$#1+f&#(&1+%&01-/*%$%&0K0*%&13&)+&
%h%"0#(%^&(,0'&)(&1+%&(#$:,/4&M&e(%$f&#(&)&(%"#%(&13&
"%/%$#$#1+(4
Muscle Buildingj!1"]&K1,"&-,(0*%(&+%)"&$'%#"&-)h#:
-,-&0)/)0#$K&)+E&/"1G"%((#2%*K&#+0"%)(%&$'%&#+$%+(#$K&
13&K1,"&%h%"0#(%4&MEa,($&$'%&#+$%+(#$K&*%2%*&13&)+&#+E#:
2#E,)*&%h%"0#(%&)(&31**1F(J&
d& R')+G%&$'%&)-1,+$&13&"%(#($)+0%&,(%E4
d& R')+G%&$'%&+,-.%"&13&"%/%$#$#1+(&1"&(%$(&/%"31"-%E4
U(%&K1,"&1F+&a,EG-%+$&$1&E%$%"-#+%&$'%&)-1,+$&13&
"%(#($)+0%&$')$&#(&"#G'$&31"&K1,4&W%G#+&F#$'&V&(%$(&13&;&
"%/%$#$#1+(&31"&%)0'&%h%"0#(%&K1,&/%"31"-4&N%($&31"&V&
-#+,$%(&)3$%"&%)0'&(%$4&!'%+&K1,&0)+&01-/*%$%&V&(%$(&
13&9>&"%/%$#$#1+(&F#$'1,$&E#33#0,*$K^&#+0"%)(%&$'%&)-1,+$&
13&"%(#($)+0%4
ToningjD1+%&K1,"&-,(0*%(&.K&F1"]#+G&$'%-&$1&)&
-1E%")$%&/%"0%+$)G%&13&$'%#"&0)/)0#$K4&5%*%0$&)&-1E%":
)$%&)-1,+$&13&"%(#($)+0%&)+E&#+0"%)(%&$'%&+,-.%"&13&
"%/%$#$#1+(&#+&%)0'&(%$4&R1-/*%$%&)(&-)+K&(%$(&13&9?&$1&
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/*%$#+G&-1"%&(%$(&")$'%"&$')+&.K&,(#+G&'#G'&)-1,+$(&13&
"%(#($)+0%4
Weight LossjD1&*1(%&F%#G'$^&,(%&)&*1F&)-1,+$&13&
"%(#($)+0%&)+E&#+0"%)(%&$'%&+,-.%"&13&"%/%$#$#1+(&#+&
%)0'&(%$4&Qh%"0#(%&31"&>Z&$1&VZ&-#+,$%(^&"%($#+G&31"&)&
-)h#-,-&13&VZ&(%01+E(&.%$F%%+&(%$(4&
Cross TrainingjR1-.#+%&($"%+G$'&$")#+#+G&)+E&)%"1:
.#0&%h%"0#(%&.K&31**1F#+G&$'#(&$K/%&13&/"1G")-J
d& &5$"%+G$'&$")#+#+G&F1"]1,$(&1+&@1+E)K^&!%E+%(E)K^&
)+E&B"#E)K4
d& &>Z&$1&VZ&-#+,$%(&13&)%"1.#0&%h%"0#(%&1+&D,%(E)K&)+E&
D',"(E)K4&
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$1&"%G%+%")$%4&
WORKOUT GUIDELINES
B)-#*#)"#L%&K1,"(%*3&F#$'&$'%&%b,#/-%+$ )+E&*%)"+&$'%&
/"1/%"&31"-&31"&%)0'&%h%"0#(%4&U(%&K1,"&1F+&a,EG-%+$&
$1&E%$%"-#+%&$'%&)//"1/"#)$%&*%+G$'&13&$#-%&31"&%)0'&
F1"]1,$^&)+E&$'%&+,-.%"(&13&"%/%$#$#1+(&)+E&(%$(&$1&
01-/*%$%4&T"1G"%((&)$&K1,"&1F+&/)0%&)+E&.%&(%+(#$#2%&
$1&K1,"&.1EKg(&(#G+)*(4&B1**1F&%)0'&F1"]1,$&F#$'&)$&
*%)($&1+%&E)K&13&"%($4&
Warming Upj5$)"$&F#$'&?&$1&9Z&-#+,$%(&13&($"%$0':
#+G&)+E&*#G'$&%h%"0#(%4&M&F)"-:,/&#+0"%)(%(&K1,"&.1EK&
$%-/%")$,"%^&'%)"$&")$%^&)+E&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%h%"0#(%4&
Working OutjO+0*,E%&C&$1&9Z&E#33%"%+$&%h%"0#(%(&#+&
%)0'&F1"]1,$4&5%*%0$&%h%"0#(%(&31"&%2%"K&-)a1"&-,(0*%&
G"1,/^&%-/')(#L#+G&)"%)(&$')$&K1,&F)+$&$1&E%2%*1/4&
D1&G#2%&.)*)+0%&)+E&2)"#%$K&$1&K1,"&F1"]1,$(^&2)"K&$'%&
%h%"0#(%(&3"1-&F1"]1,$&$1&F1"]1,$4&
Cooling DownjB#+#('&F#$'&?&$1&9Z&-#+,$%(&13&($"%$0':
#+G4&5$"%$0'#+G&#+0"%)(%(&$'%&3*%h#.#*#$K&13&K1,"&-,(0*%(&
)+E&'%*/(&$1&/"%2%+$&/1($:%h%"0#(%&/"1.*%-(4&
EXERCISE FORM
@12%&$'"1,G'&$'%&3,**&")+G%&13&-1$#1+&31"&%)0'&%h%":
0#(%&)+E&-12%&1+*K&$'%&)//"1/"#)$%&/)"$(&13&$'%&.1EK4&
T%"31"-&$'%&"%/%$#$#1+(&#+&%)0'&(%$&(-11$'*K&)+E&
F#$'1,$&/),(#+G4&D'%&%h%"$#1+&($)G%&13&%)0'&"%/%$#:
$#1+&('1,*E&*)($&).1,$&')*3&)(&*1+G&)(&$'%&"%$,"+&($)G%4&
Qh')*%&E,"#+G&$'%&%h%"$#1+&($)G%&13&%)0'&"%/%$#$#1+&)+E&
#+')*%&E,"#+G&$'%&"%$,"+&($"1]%4&6%2%"&'1*E&K1,"&."%)$'4
N%($&31"&)&('1"$&/%"#1E&13&$#-%&)3$%"&%)0'&(%$J&
d& &@,(0*%&W,#*E#+GjN%($&31"&$'"%%&-#+,$%(&)3$%"&%)0'&
(%$4&
d& &D1+#+GjN%($&31"&1+%&-#+,$%&)3$%"&%)0'&(%$4
d& &!%#G'$&S1((jN%($&31"&VZ&(%01+E(&)3$%"&%)0'&(%$4&
STAYING MOTIVATED
B1"&-1$#2)$#1+^&]%%/&)&"%01"E&13&%)0'&F1"]1,$4&!"#$%&
$'%&E)$%^&$'%&%h%"0#(%(&/%"31"-%E^&$'%&"%(#($)+0%&,(%E^&
)+E&$'%&+,-.%"(&13&(%$(&)+E&"%/%$#$#1+(&01-/*%$%E4&
N%01"E&K1,"&F%#G'$&)+E&]%K&.1EK&-%)(,"%-%+$(&1+0%&
)&-1+$'4&D1&)0'#%2%&G11E&"%(,*$(^&-)]%&%h%"0#(%&)&
"%G,*)"&)+E&%+a1K).*%&/)"$&13&K1,"&*#3%4&
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