Transcript WEIGHT TRAINING Personal Program Design

WEIGHT TRAINING
Personal Program Design





Terms and Definitions
Comprehensive Fitness Program
Guidelines
Choose a Workout to meet your
goals
Track your progress
Safety Guidelines
Terms and Definitions
Full range of motion - when joint is taken
through the complete range of joint movement
 Repetitions - any movement that is
performed in a full range of motion
 Sets - a complete group of repetitions
 Frequency - the number of times per week
you work out
 Intensity - the amount of weight you lift
 Time - the amount of time you take to
complete your workout

Guidelines for a
Comprehensive Fitness Program
All workouts must include:
A proper warm-up (Light activity and stretching)
 A minimum of 10 minutes of
cardiovascular training
 Exercises for every major muscle group
 A proper cool-down (Light stretching/abdominal work)

Choose a workout
to meet your Goals
When choosing the number of
repetitions, remember to keep your
fitness goals in mind.
Higher Repetitions will increase muscular
endurance and tone. Repetition ranges
should be somewhere between 12-15,15-18
or 18-20.
 Lower Repetitions will increase muscular
strength and mass. Repetition ranges should
be between 8-12 but may dip as low as 6-10.

Types of Programs
 Circuit
Program
 2 Day Split Routine
 3 Day Split Routine
 4 Day Split Routine
CIRCUIT PROGRAM





A circuit program is designed for individuals who
are either in-season athletes or beginners.
Each workout should include at least 1 exercise
for each major muscle group.
Individual should structure workout in order to
work bigger muscle groups before smaller muscle
groups.
Individuals should complete 1-3 sets per muscle
group. Each set should have a range of 8-12, 1215 or 15-20 repetitions.
Individual should wait 24 hours between workouts.
Sample Circuit Program

Legs (3)
• Quadriceps - Leg Press, Leg Extensions
• Hamstrings - Leg Curls, Stiff-leg Deadlifts
• Calves - Calf-Raises, Toe Raises




Back (1) - Pull-ups, Iso-lateral pulldowns, One-arm row
Chest (1) - Push-ups, Incline press, Wide chest
Shoulders (1) - Shoulder press, Lateral raises, Front raises
Triceps (1) - Tricep extensions (bar or rope), Reverse tricep
extensions



Biceps (1) - Barbell curl, Dumbbell curl, Preacher curl
Abdominals (1) - Crunches, Sit-up bench, Leg lifts
Lower Back (1) - Swimmers
2 Day Split Program



This program is designed for individuals who
consider themselves beginners or intermediate
weightlifters.
Each workout should include at least 3 exercises for
each major muscle group (legs, chest, back,
shoulders) and 2 exercises for each smaller muscle
group (biceps, triceps).
Individuals should complete 2-3 sets of 8-12, 12-15,
or 15-20 repetitions unless otherwise noted.
 Individual should wait a minimum of 48 hours
between workouts.
Sample 2 Day Split Program
Day 1 (Chest, Shoulders, Triceps)

Chest (3)

Shoulders (3)

Triceps (2) -
Tricep Extensions (bar or rope), Reverse
Tricep Extensions, Dips, Skull Crushers

Abdominals
- Crunches, Sit-up bench, Leg Lifts,
Medicine Ball Exercises, Stability Ball
Exercises

Lower Back -
- Push-ups, Incline Press, Wide Chest, Bench
Press, Dumbbell Press, Fly’s
- Shoulder Press, Lateral Raises, Front
Raises, Rear Deltoid Lift, Dumbbell
Press, Military Press
Swimmers, Stability Ball Exercises
Sample 2 Day Split Program
Day 2 (Legs, Back, Biceps)

Legs (3)
• Quadriceps - Leg Press, Leg Extensions, Squats, Walking Lunges
• Hamstrings - Leg Curls, Stiff-leg Deadlifts
• Calves - Calf Raises, Toe Raises

Back (3)

Biceps (2) - Barbell Curl, Dumbbell curl, Preacher Curl,
- Pull-ups, Iso-lateral pulldowns, One-arm row,
Bent-over row
Hammer Curls, Cable Curls

Abdominals

Lower Back -
- Crunches, Sit-up bench, Leg Lifts,
Medicine Ball Exercises, Stability Ball
Exercises
Swimmers, Stability Ball Exercises
TRACK YOUR PROGRESS
Keep an accurate record of your workouts
 Keep track of the following

•
•
•
•
Order of Exercises
Sets
Weight
Repetitions
Make adjustments to weights
 Change exercises when comfortable

KEY SAFETY GUIDELINGS
Always use a spotter
 Choose weight carefully. It is better to
start too light rather than too heavy
 Lift weight slowly and smoothly
 Recognize the difference between muscle
fatigue and injury
 Put collars on when using free weights
