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Welcome to the wonderful world of weight training! Weight training is the best way to develop the additional strength and muscle needed to improve performance in your chosen sport. Weight training in addition to enhancing sports performance can also be used to build muscle to enhance your physical appearance and to produce strength gains for the sole purpose of lifting more weight. This set of training routines is designed for the person, either male of female who wishes to train with weights, but has no experience with weight training. The routines contained in this program are designed for 11 of the most common and popular sports. If you want to hit a baseball farther, rebound or shoot a basketball like a pro or even just get yourself into top physical condition, then this set of routines can help you. In addition to the sports routines there are programs for the beginner through advanced weight trainer. We also have a flexibility routine, women's dumbbell training routine and a training program for the person who needs to strengthen their lower back muscles. Each routine was developed using tried and proven weight lifting techniques.
Using the Program:
Each program starts with the listing of exercises that you will be performing and the sets and repetitions you will be doing for each exercise. It is recommended that you perform the prescribed exercises in the order in which they are listed. Also make sure you complete the recommended sets and reps. There is a short discussion following the routine listing. Make sure you read this before starting the program as it offers some pointers in performing the routine. You will learn how to perform each exercise properly using good weight training technique.
The number one rule in weight training is to make sure you do not use more weight then you can safely handle without straining or cheating. A good rule of thumb is that if you find yourself swinging or using momentum to move the weight then you are using poor weight training technique. When you use poor technique you do not get the full benefits from your efforts. Also if you use poor technique you could injure yourself. Always perform each exercise with a slow, strict and deliberate motion. And remember if you do any lying down movements with heavy weights on a bench such as bench press always have a spotter.
One final word about how a beginner (someone that has never lifted weights before) might feel after his or her first weight training session. You might find that your muscles are sore and tight the day after your workout session. If this occurs do not get discouraged and do not give up on your training. It would
help if you take a warm bath after training and have someone give your sore muscles a massage. Also the use of a liniment such as Icy Hot or any other liniment applied to the sore area can help. The best remedy is always prevention. If you take it easy and do not push yourself too hard in the beginning then you should avoid soreness. We hope these training programs will help in your sporting endeavors. And remember weight lifting is the best method of increasing your bodily strength, power, endurance and conditioning. There are many other body building training methods and other gimmicks, but none of them can match a barbell and dumbbells with an assortment of weight plates. Good luck with your weight training and sport.
About Computer Weight Training Routines:
I originally thought up the concept of putting together a complete and concise collection of weight training routines for some of the more common sports back in 1993. I had always been interested in lifting weights to make myself stronger and to improve my sports performances. One sport where weight training helped me was track and field. Through weight lifting I became a decent discus thrower and shot putter. After finishing school I became interested in Olympic weight lifting and then bodybuilding and power lifting. Although I never established any records I certainly was a respectable natural (drug free) power lifter and athlete. I always lifted weights because I simply enjoyed it. It took me about 6 months of research and writing to complete the work for this composition in 1993. After the writing was finished I then developed and programmed a simple DOS based program that would allow the text files to be displayed on a computer screen. I named the work Computer Weight Training Routines because the routines were accessible via a computer instead of flipping through the pages of a book. Fifteen years ago as it is today there were numerous weight-training books and manuals in publication but none of them were available to be run on a computer. The Internet was in its infancy and the amount of online content was pretty near zero unless you were a college professor or engineer that liked to share information electronically. The common person simply didn’t have access to the net as we do today and if they did it was limited at best. After finishing CWTR I took out an advertisement in the back of Popular Mechanics magazine and sold a few copies. The program really didn’t go over too well and not many copies were sold. I guess not many people were into computers like I was and they preferred to crack open a book instead of waiting for a computer to boot up to view the routines. I have been involved with weight training and different sports for nearly 40 years and have garnered a vast amount of knowledge from reading various weighttraining publications. I also have experienced weight lifting from inside the gym where the hard core lifters reside. I did the lifting myself and then watched how others did it and in the process I garnered a lot of information. I have always enjoyed helping young inexperienced lifters with their struggle to get bigger and stronger and thus Computer Weight Training Routines was born.
CWTR is written and published by Howie Howard publishing. The complete text is original and was originally written in 1993. The re-write, reformatting and update took place in 2008. For further information firstname.lastname@example.org. Thank you. or to make a comment you can contact me at
Table Of Contents:
Introduction • Flexibility Training Routine • Beginner’s Weight Training Routine • Intermediate Weight Training Routine • Advanced Weight Training Routine • Body Builder’s Training Routine • Football Weight Training Routine • Power Lifting Training Routine • Wrestler’s Weight Training Routine • Baseball Weight Training Routine • Basketball Weight Training Routine • Bicycling Weight Training Routine • Golf Weight Training Routine • Lower Back Training Routine • Racquet Weight Training Routine • Runner’s Weight Training Routine • Swimmer’s Weight Training Routine • Women’s Dumbbell Training Routine • Exercise Descriptions • Frequently Asked Questions • Miscellaneous Topics
Flexibility Training Routine
What Is Flexibility? :
Flexibility is the ability of a muscle to stretch. The ligaments control the maximum ranges of motion for the joints. Flexibility is a measure of how close to this maximum level your muscles will reach or stretch. Flexibility is controlled by the muscle ability to stretch. If the various muscles associated with each joint will stretch to the ligaments max limits then flexibility is optimal. These flexibility routines are designed to decrease muscle tightness.
Why Improve Flexibility? :
If your muscles lack sufficient flexibility this could result in a restricted range of motion. This restricted range of motion could cause muscle injury during weight training or sports participation. When flexibility is limited over stretching can occur causing muscle pulls strains or general damage. Have you ever heard someone say they have a pulled muscle and wondered just what that was? Well, a pulled muscle occurs when a muscle is made to move or stretch beyond its natural range of motion. This is why being flexible is a desirable thing to be! It helps to prevent injuries. (Routine #1) Exercise Name, Chest Stretch Lat Stretch Gastrocnemius Soleus Seated Adductor Stretch Hip Roll High Hamstring Stretch Spinal Stretch (Routine #2) Exercise Name, Chest Stretch Neck Stretch Gastrocnemius Soleus Seated Adductor Stretch Knee/Chest High Hamstring Stretch Hamstring Stretch (Lying) Spinal Stretch Quad Stretch (Routine #3) Exercise Name, Neck Stretch Overhead Stretch Triceps Stretch Lat Stretch Gastrocnemius Soleus Iliopsoas Seated Adductor Knee/Chest High Hamstring Hamstring Stretch Spinal Twist Quad Stretch
Why Train For Flexibility? :
Flexibility training is done not only to stretch the muscles and ligaments but also to warm up and prepare for weight training. As you may have experienced after your first weight workout, weights can cause soreness. This is because
weight lifting sometimes causes the muscles to stretch beyond their normal range of motion. As an example of this we can look at the squat exercise. If you are just starting squats or doing them after a long lay off the hamstrings will become sore if you squat deep. Squats cause the hamstrings to stretch beyond their normal range of motion. Over a short period of time the hamstrings will become accustomed to this stretch and they will not be sore any longer. This is an example of how stretching can increase a muscles range of motion. Flexibility training can also help prevent soreness from new exercises. Have you ever attended a football game? What do you see the players doing before the game starts? The entire team is performing their pre-game warm-up or stretches. Every sport participant uses stretching to warm-up before a sports event, even a golfer will stretch. (Routine #4) Exercise Name, Overhead Reach Chest Stretch Neck Stretch Lat Stretch Gastrocnemius Standing Groin Stretch Iliopsoas Seated Lateral Hip Stretch Bend And Reach Knee/Chest Spinal Twist Quad Stretch Press-Up (Routine #5) Exercise Name, Standing Spinal Twist Neck Stretch Overhead Reach Triceps Stretch Lat Stretch Gastrocnemius Soleus Standing Groin Stretch Iliopoas Seated Adductor Stretch Bend And Reach Knee/Chest Hip Roll High Hamstring Stretch Hamstring Stretch Spinal Twist Quad Stretch Press-Up
When doing any of these Flexibility Routines it is recommended that you hold each stretch for 30 to 60 seconds. Go slowly and don’t jerk or move the muscle quickly to its max level. Gradually move to a full stretch position. You want to build up your flexibility slowly to avoid any over stretching. Once you reach your maximum stretch or flexibility level you might just want to maintain that level. You should feel the muscle stretch but you do not want it to be painful. You should perform these routines regularly as part of your weight and sports activities pre warm-up. Start out with the Flexibility #1 routine and use it for 3 weeks as your flexibility increases you will be ready to go to Flex #2. Use each Flex routine for 3 weeks until you get to Flex #5. You can remain with Flex #5 or go back to the other routines to maintain your flexibility. Figuring on 1 minute for each stretch exercise, Flex #1 and #2 should take 10 minutes. Flex #3 and #4 about 15 minutes and Flex #5 around 20 Minutes.
If you perform these flexibility routines faithfully you should prevent any muscle pulls or strains while lifting weights or participating in sports.
6Beginners Level I Weight Training Routine
Beginner Level I is a program for the person with no weight training experience. This routine will condition and strengthen under-used muscles. It gives you a foundation for the more advanced training routines that follow later. This routine stresses the training of only the large muscle groups.
The Beginner I Program requires access to weight lifting machines. The reason for this is safety, and machines are easier for the novice to learn. If you do not belong to a gym and you do not have a leg press, leg curl, leg extension or the other weight lifting machines found in a gym then a barbell exercise may be substituted. The most popular types of weight machines are Nautilus, Body Master, Cybex and a number of other name brands. All of these machines mimic the motions of free weight barbell exercises. They employ a series of pulleys, cams or gears inter-connected by cables or chain. As an example you could substitute the leg press with squats. With free weights it is strongly suggested that you train with a partner. He or she can serve as a spotter and provide emotional support.
Try to keep the training intensity low. Take your time and concentrate on performing the exercises in a strict and controlled manner. If you find yourself swinging or swaying while lifting then you are doing it wrong or you might be using too much weight. Also if gravity or momentum are used you are using poor technique. Lift the weight slowly and then lower it slowly. Practice breathing properly, i.e.: inhale while raising the weight then exhale when lowering the weight.
You may find that after completing your first workout your muscles are stiff and/or sore. This is normal and with time it will go away. After your workout a warm bath and light message will help with any discomfort. This program is designed at one set per body part to limit any muscle discomfort. You might think that one set is not enough but for the novice weight lifter or bodybuilder it is.
Exercise Name, Leg Press Leg Extension Hamstring Curl Seated Calf Rise Calf Rise Bench Press Lat Pull down Press, Military Curl, Standing Cable Press Down Sit-up or Crunch
# of Sets, 1 1 1 1 1 1 1 1 1 1 1
# of Reps, 15 15 15 15 15 15 15 15 15 15 15
Weight Use a weight that you can handle comfortably for the prescribed number of repetitions. Don't use a weight that is too heavy, thus causing you to use poor Technique.
Perform the Beginner I Routine for 4 weeks then go on to the Beginner II routine. Perform all of the exercises in this program in one raining session; do not split the exercises. It is advised that you do 3 workouts per week. You should follow each workout day with a rest day. As described earlier, choose a weight that you can comfortably handle for the prescribed number of reps, as it is very important especially for the beginning trainee. If you attempt to handle too much weight when you first start out it could cause injury. Also too much weight can cause poor lifting technique. During the beginning stages of a training program you want to learn proper technique. The amount of weight really doesn’t matter because you’re not trying to impress anyone with how much you can lift you are working to get your muscles into condition. When choosing a weight start out light. If the weights feels too light during your first session then add a little weight during the next training period. Eventually you will know how much weight you can use for each exercise. You should keep a training log of how much weight you use with number of reps and sets performed.
Beginner Level II Workout Routine
Congratulations! You have successfully completed the Beginner Level I Program and are now ready to go on to the Beginner Level II Routine. This routine is designed for people with some lifting experience, such as Beginner Level I or for the person that is restarting weight lifting after a long layoff. This program is more intense with additional weight and reps used. An additional set is also added to each exercise. This routine is a continuance of the Level I system of training mainly the large muscle groups. There is an extra abdominal exercise to ensure that the stomach area is getting enough work.
In this routine it is permissible to substitute machine exercises for barbell movements, such as replacing the machine bench press with a barbell bench press. Also, the standing biceps Curl is best to be performed with a barbell. Exercise Name, Leg Press Leg Extension Hamstring Curl Standing Calf Rise Bench Press Lat Pull Down Military Press Standing Curl Cable Press Down Sit-up Leg Rise # of Sets, 2 2 2 2 2 2 2 2 2 2 2 # of Reps, 12 12 12 12 12 12 12 12 12 20 20 Weight As in the previous routine, use a weight that allows you to perform the exercise comfortably for the prescribed number of sets and reps.
Your weights for the Beginner Level II routine should be a little heavier then for the Beginner I routine. As you can see you are doing 12 reps instead of 15. This allows you to use more weight. The rule in weight training is that if the reps are low the weight is heavy and if the reps are high then the weight should be light. In the case of a Beginner Level II trainee we can say that for 12 reps verses 15 reps the weight can be 5 or 10 pounds heavier. You should continue to practice proper training and breathing technique. Perform this routine for 4 weeks and train 3 times a week with 1 day of rest between workouts. Again do not split the workout, do all of the exercises in one session. NOTE: As safety a precaution use a spotter when performing the bench press with a barbell. The bench press can be a very dangerous movement if not performed correctly.
Beginner Level III Workout Routine
You have now completed 8 weeks of weight training. You should be seeing some results such as increased strength in the various lifts with your muscles becoming more conditioned. You are now ready to start the final portion of the beginner weight training routines. This routine is a little more difficult than the Beginner Level II Routine is.
An additional set is added to each of the large muscle group exercises. Also some additional exercises have been added to get you ready for the next program of training which is the Intermediate Level I program. Exercise Name, Leg Press Leg Extension Hamstring Curl Calf Rise Bench Press Flys Seated Cable Rows Lat Pull Down Military, Press Lateral Rise Standing Curl D. B. Curls Cable Press Down Triceps Kickback Leg Rise Sit-ups # of Sets, 3 3 3 3 3 2 2 3 3 2 # of Reps, 15,12,10 15,12,10 15,12,10 15 15,12,10 12 12 15,12,10 15,12,10 12 15,12,10 10 15,12,10 15 25 25 Weight Use a progressively heavier weight with each set.
With the Beginner Level III Routine you should continue to train 3 days a week with 1 day of rest between workout days. While performing the various exercises and sets it is advised that you keep your training pace moving along. In other words don’t take too much rest between sets. As a rule of thumb a minute or so is enough time to recover from an exercise. If you take any longer then that your muscles will start to cool down. If the muscle does cool you could possibly suffer a pulled muscle. If you find yourself taking a long time between sets try to pick up the pace. As you can see this routine requires you to use different reps for the various sets. The reason for this is that we want you to increase the weight from set to set. The general rule in weight lifting is that if you do fewer reps then you should be lifting more weight. For example if you are using 100 lbs. for 15 reps in the bench press. Then for 12 reps you could handle 110 or 115 lbs. and then add 10 or 15 lbs. for the next set of 10 reps. Always make sure that the weights are not too heavy or too light. As you continue to lift and get stronger you will find that your weights may become too light. You should adjust them so that you can comfortably do the prescribed number of reps.
Intermediate Weight Training Routine
After completing the three Beginner Level Training Routines you are now ready to start on the Intermediate Level I routine. This program continues the 3 set format that was started in the Beginner Level III Routine. Your reps have been lowered to allow you to lift more weight in each exercise. Remember to concentrate on performing the exercises with good form. Increased weights can cause one to become lax with form. If your form becomes poor then lower the weight.
Intermediate Level I Routine:
Exercise Name, Leg Press Leg Extension Hamstring Curls Standing Calf Rise Seated Calf Rise Bench Press Incline Fly Lat Pull downs Seated Cable Rows Military Press Lateral Rise Standing Curl Concentration Curl Lying Triceps Extension Cable Press Down Wrist Curl Incline Board Leg Rise Sit-ups 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 2 2 3 # of Sets, # of Reps, 12,10,8 12,10,8 12,10,8 15 15 12,10,8 10 12,10,8 12,10,8 12,10,8 10 12,10,8 12,10,8 12,10,8 12,10,8 12 25 25 Weight Various weights will be used, as the reps decrease, the weight will become heavier.
This routine is more intense than the previous routine, but you should still try to remain on the 3 training sessions per week. You should be able to complete this routine in an hour or so. With a day’s rest between workouts you should be well rested. Do this program for 6 to 8 weeks and then go on to the Intermediate Level II program. Remember to increase the weights by 5 lbs. or so when your lifting begins to get easy. Muscles become stronger when there is a greater demand put on them over time.
Intermediate II Weight Training Routine
After completing the Intermediate Level I Routine you are now ready to start on the next program. This routine is quite intense. There are additional sets as well as lower reps so that you can continue to increase your weights. This routine is balanced to give each body part an equal amount of work. You might think that the legs are getting too much work in comparison to the other parts. The legs being such a large muscle group require the most work to train them fully. The triceps and shoulders do not get as intense a workout as the chest which is a larger muscle group because they come into play when you train the chest. You may notice that exercises such as the lateral rise and other light movements do not increase in weight as rapidly as the bench press. These movements are not strength or bulking exercises they are designed to shape the muscle. This is the reason that you don’t have to worry about adding great amounts of weight to these exercises; you are more concerned with form.
Intermediate Level II Routine:
Exercise Name, Squat Leg Press Leg Extensions Hamstring Curl Seated Calf Rise Standing Calf Rise Bench Press Incline Press Pec Deck Pullover Seated Cable Rows Lat Pull down Press Behind Neck Upright Row Lateral Rise Alternate Arm Curl Preachers Curl Lying Triceps Curl Cable Press down Wrist Curl Reverse Curl Leg Rise 2 2 4 4 2 4 4 2 2 3 3 4 2 2 3 3 4 3 4 2 2 3 # of Sets, # of Reps, 10 12 12,10,10,8 12,12,10,10 20 15 12,10,8,8 12 12 10 12,10,10 10 12 12 12 10 10 12 12 15 15 15 Weight. Use the same guidelines as discussed above.
With this program being quite a bit more intense than the previous ones you are permitted to split the routine up into upper and lower body days. You will then be training 6 times a week with 1 day of rest at week’s end. If you feel this is still too much, then go to a 4 day a week schedule. Continue doing the Intermediate Level II routine for 8 weeks and then go on to the advanced program. If you go to a 4-day a week schedule then do the Intermediate Level II program for 12 weeks.
Advanced Weight Training Routine
After completing the Intermediate Level Routines you are now ready for the Advanced Level. This routine is very intense. You have been training now for 6 to 8 months so you should be ready for this program. This routine introduces you to some new exercises and it adds sets to the movements you have been doing. You should now know what your max weights are for the various exercises thus allowing you to choose the correct weight for the required reps. Your technique should also be perfected and you should not have to think about it while training.
Advanced Training Routine (Entire routine in one day.)
Exercise Name, Squats Leg Press Leg Extension Hamstring Curl Standing Calf Rise Donkey Calf Rise Bench Press Incline Press Flys Pullover Seated Cable Rows Lat Pull down Behind Neck Press Lateral Rise Upright Row Standing Curl Seated D.B. Curl # of Sets, 4 3 3 3 4 3 4 3 3 3 3 4 4 3 3 4 3 # of Reps, 15,12,10,8 10,8,8 12 12 15 15 12,10,8,8 10 12 15 10 12,10,8,8 12,10,8,8 10 10 12,10,10,8 10 Weight Use a sufficient amount of weight to allow you to do the prescribed amount of reps.
Preacher Curl Close Grip Bench Lying Triceps Extent. Cable Press Down Wrist Curl Reverse Wrist Curl Dead-Lift Leg Rise Sit-ups
3 3 4 3 3 2 3 3 4
10 10 12,10,10,8 12 12 15 15 25 25
The Advanced Level Routine should be performed 3 times rest in between. You may split the routine up into upper body the next. You can do the split routine 4 to 6 times level of conditioning you wish to attain. The following routine using the above exercises: per week with a day’s body one-day then lower a week depending on the is a sample of a split
Advanced Level Training Routine (Split Routine)
(Day 1) A split. Exercise Name, Squats Leg Press Leg Extension Hamstring Curls Standing Calf Rise Donkey Calf Rise Dead Lift Seated Cable Rows Lat Pull down Wrist Curl Reverse Wrist Curl Leg Rise sit-ups (Day 2) B split. Bench Press Incline Press Flys Pullover Press Behind Neck Lateral Rise Upright Row Standing Curl Seated D.B. Curl Preacher Curl Close Grip Bench Lying Triceps Extent. Cable Press Down 4 3 3 3 4 3 3 4 3 3 3 4 3 12,10,8,8 10 12 15 12,10,8,8 10 10 12,10,10,8 10 10 10 12,10,10,8 12 # of Sets, 4 3 3 3 4 3 3 3 4 3 2 3 4 # of Reps, 15,12,10,8 10,8,8 10 12 15 15 15 10 12,10,8,8 12 15 25 25 Weight Same as above.
When doing the Split Routine you can start with either the A Split or the B Split on your first training day. It's your choice. Don't take a rest day go right into the other split. In essence, what you are doing is taking 2 days to train your whole body. If you decide to have 3 training sessions per week then that would translate into 6 workouts per week on the split schedule. You can then take the seventh day as a rest day. There are other ways to do a split routine as you may decide that 6 training days in a row are too much. If this is so then it is best if you do a 4-day split. This can be done in two ways. The first being a 2 day on 1 day off then 2 more training days followed by a 2 day rest over the weekend. The second method is a rotating schedule. Workout 2 days then take 1 day of rest then follow the rest day with 2 workout days etc. With this schedule you will be training on different days during each week. Never take more then 2 days rest in a row. You want to get yourself on a schedule that you can stay on. You want to make training a part of your life. What happens if you are tired or sick and don’t feel like training? Then by all means take the day off. You should never train when sick or injured. If you are tired too often then sit down and reevaluate you’re training routine. You might possibly be over training.
The Advanced Level Routine is the final general training weight lifting program. What you do next depends upon what your ultimate goals are. Do you want an even more intense training regimen? Then you can go on to the body building programs. Or maybe you want to specialize and be a power lifter or train for football. If this is the path you desire then by all means go on to those programs. Stay with the Advanced Program for 2 to 3 months then go to your specialty. Many people do not want to go on to specialized training. If not then it is advised that you stay on the Advanced Program. This routine is intense and difficult enough so that you will continue to make improvements. If you do decide to stay with this routine and find progress slowing then try changing the exercises around with ones you haven't done before. This will allow you to remain fresh and you won't become bored with your training. 141 41414141414141414141414141414141414141414141414141414141414141414141414141414141 4141414141414141414141414141414141414141414141414141414
Bodybuilder’s Training Routine
There are 3 levels of Bodybuilding Training Routines provided. Each routine is quite intensive so make sure you are properly warmed up before starting to
train. All of the programs are based on a split routine training system. You will be training one half of the body the first day, and the other half the next. If you are new to weight training and bodybuilding then it is advised that you start with the Beginner, Intermediate and Advanced level routines first. If you are experienced then you can start with the Body Building 1A and 1B Programs. This program requires the use of some rather heavy weights so it is advised that you use spotters with any exercises that might require it. Always remember to use proper weight training technique. Perform the exercises with a slow, strict and deliberate motion. If you have been reading other sections of this presentation then you are probably getting tired of hearing this. However it is very important and we are repeating it with each routine. Always use good technique. This means no swinging, using momentum or bouncing the bar off the chest or any other sloppy lifting styles. Remember those who get red in the face or have shaking arms or other extremities are using too heavy a weight. Weights that are too heavy can cause injuries and sloppy technique. In bodybuilding you are working to build muscle not a power lifter's strength.
Exercise Name, Bench Press Incline Press Flys Pullover Press Behind Neck Lateral Rise Bent Over Lateral Rise Parallel Dips Lying Triceps Extent. Cable Press Down Hanging Leg Rise Leg Rise Sit-ups # of Sets, 4 3 3 4 4 3 3 3 4 3 4 3 3 # of Reps, 12,10,8,6 12,10, 8 10 12 12,10,8,6 12 12 12 12,10,8,8 12 20 20 20 Weight Use a weight that will allow you to do the prescribed number of sets and reps.
Exercise Name, Leg Press Hack Squats Hamstring Curls Seated Calf Rise Standing Calf Rise Bent Over Rows Seated Cable Rows Shrug Alternate D.B. Curl Standing Curls Reverse Curl Wrist Curl Reverse Wrist Curl Incline Board Leg Rise Sit-up Crunches # of Sets, 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 # of Reps, 15,12,10,8 15,12,10,8 15,12,10,8 15 15 12,10,8,6 12,10,8,8 15 10 10 12 12 15 15 15 Weight Use a weight that will allow you to do the prescribed number of sets and reps.
Incline Board Sit-up
The Bodybuilding 1 Routine is very similar to the advanced routine in that it has 1 exercise devoted to building size in the major muscle groups and 1 or 2 other exercises that develop shape. Each routine should be trained 2 times a week for a total of 4 workouts per week. You should do BB 1A on Monday followed by BB 1B on Tuesday. Take Wednesday off as a rest day and then repeat the BB 1A routine on Thursday followed by BB 1B on Friday. The weekend can be off days. Remember to use the Flexibility training routines to increase your flexibility and to warm up. If you are a competitive bodybuilder you could use the off days to do some aerobics. It is advised that you use the Bodybuilding 1A and 1B Routines for a minimum of 4 months. This will give you ample time to be accustomed to a routine as intense as this one. It will also fully prepare you for the Bodybuilding 2A and 2B programs. If you believe you are ready for these routines then it should not be necessary to make the routine easier by cutting sets and reps as we have done in other programs. If you find this too hard then go back to the Intermediate and Advanced Programs for additional conditioning. If you have come up through the Beginner, Intermediate and Advanced Routines it would be wise to take a week or two layoff before starting the bodybuilding sections. This way your body will be fresh and ready for some intense workouts. Don't take too long of a layoff because you could lose some of your conditioning.
Bodybuilders Training Routine (Part 2)
After completing the Bodybuilding 1A and 1B Training Program you are now ready to take the next step. The BB 2A and 2B routine is made more intense by adding additional sets and reps. If you would like to do super sets then by all means do so. The BB 2A and 2B program should be trained the same as BB 1A and 1B. Complete each routine 2 times per week for a total of 4 workouts a week.
Exercise Name, Bench Press Incline Press Flys Cable Crossovers One Arm D.B. Row Seated Cable Row # of Sets, 3 3 3 3 4 4 # of Reps, 12,10,8 12,10,8 12 12 10,10,8,8 12
Use a weight that will allow you to do the prescribed number of reps and sets.
Lat Pull down Press Behind Neck Bent Over Lateral Rise Lateral Rise Upright Row Shrug Incline Board Leg Rise Sit-ups
4 4 4 4 4 4 5 5
10,10,8,8 12,10,8,6 12,10,10,8 12,10,10,8 10 12 20 20
Exercise Name, Squats Leg Press Leg Extension Hamstring Curls Seated Calf Rise Donkey Calf Rise Standing Curls Seated D.B. Curl Preacher Curl Close Grip Bench Press Dips Lying Triceps Extension Wrist Curls Reverse Wrist Curl Incline Leg Rise Sit-ups # of Sets, 4 4 3 3 5 5 4 4 4 4 4 4 4 4 5 5 # of Reps, 12,10,8,8 12,10,8,8 12 12 15 15 10,10,8,8 10 12,10,8,8 10 12 12,10,8,8 12 12 20 20
Use a weight that will allow you to do the prescribed number of reps and sets.
As to how long it should take to finish your training session will depend on a few factors. It would depend on how much rest you take between sets and body parts. If your training is extremely intense then more rest is required. Also, if you use heavy weights then taking a longer amount of time is ok. As a general rule you should try to keep your work out moving along. Some folks find themselves socializing with other people in the gym thus taking too long to train. You always want to get to the gym, take your warm up and attack the weights then hit the showers and go home. It’s not a good idea to make bodybuilding occupy your every thought.
The BB 1 and BB 2 Routines are also great off-season programs for the competitive bodybuilder since they are not as intense as the Bodybuilding 3 Routines. Believe this, the BB 3 program is very intense! After training BB 2 for 6 months or so you should be ready to move on to BB 3.
Bodybuilders Training Routine (Part 3)
Welcome to the Bodybuilding 3 Workout Routines. If you are ready for this program then you are probably getting ready to enter the Mr. or Ms. America contest. This is the most intense weight routine you will probably ever do. This routine is not for the novice weight trainee. If you have come up through the ranks starting from the Beginner Routine then you probably have 2 or 3 years of weight training experience under your belt. This routine is similar to the programs the top stars use.
Exercise Name, Squats Hack Squats Leg Extensions Hamstring Curls Standing Calf Rise Seated Calf Rise Donkey Calf Rise Bench Press Incline Press Incline Flys Cable Crossovers One Arm D.B. Rows Seated Cable Rows Lat Pull downs Close Grip Pull down Hanging Leg Rise Sit-up Crunches # of Sets, 5 4 4 4 5 5 5 5 4 4 4 4 4 4 4 5 4 # of Reps, 12,10,10,8,8 12,10,8,8 12 12 20 20 20 15,12,10,8,8 12,12,10,10 12,12,10,10 15 8,8,6,6 10 12 10 20 25 Weight Use a weight that will allow you to do the prescribed number of sets and reps.
Exercise Name, Military Press Press Behind Neck Front Rise Lateral Rise Bent Over Rise Upright Row Shrug Standing Curl Seated D.B. Curl Preacher Curl Concentration Curl Close Grip Bench Press Lying Triceps Extension Cable Press Down Triceps Kickback Wrist Curl Reverse Wrist Curl Incline Board Leg Rise Sit-up Crunches # of Sets, 3 4 4 4 5 4 4 5 4 4 4 4 5 4 4 4 4 5 4 # of Reps, 12,10,10 10,8,6,6 10 15 12 12,12,10,10 12 12,10,8,8,8 10 12 10 10,10,8,8 12,12,10,8,8 12 15 20 20 20 25 Weight Use a weight that will allow you to do the prescribed number of sets and reps.
You should be training each routine 3 times per week for a total of 6 workouts a week. A common schedule is a Monday through Saturday training period with Sunday as a rest day. The time it takes to complete each session as with BB 1 and BB 2 will vary according to each individual. It could take 2 to 3 hours to do a workout. We won’t even mention safety or exercise technique here because if you're using this routine you are probably an expert level weight trainer. You might have noticed a few different things in this routine. The calves are worked 4 times per week. The reason for this is because the calf muscle is a very dense muscle group and it needs to be hit extra hard. Also some body builders neglect them so we want to make sure that they get enough work. Also the abdominal muscles are trained every day to develop them to champion level standards.
A bodybuilder’s main goal is to build a body that has a combination of muscular size with shape and definition. This coupled with a smooth polished posing routine will insure a successful contest. As you know a body builder does not train for a specific sport such as football. His competition only takes a few minutes of posing in front of judges. The bodybuilder's weight training in the gym is his sport. This is why he or she must have the best-designed and efficient weight routines possible.
Possibly the most important part of a bodybuilders training is diet. It will take more to win a contest then just huge muscles. You need muscular cuts and definition. In order to develop good definition you need to follow a low fat and high protein diet through out the year. When it is 2 to 3 months before the contest you then go to a high protein and low carbohydrate diet. A general rule is 1 gram of protein for each kilo of body weight. If you weigh 200 lbs. you should be taking in approx. 100 to 120 grams of protein per day. It is very important to supply the body with nutrients and protein throughout the day. Many body builders have 6 small meals compared to 3 normal ones a day. If you are going to be a good bodybuilder and are going to use this routine it is very important to follow a sound nutritional program. We have really only touched lightly on the nutrition part of bodybuilding due to lack of space. As another general rule of bodybuilding some people claim that nutrition is 80 % of the battle in becoming a champion. If you follow this routine along with the proper diet and don't miss any workouts you certainly can be very successful in your bodybuilding endeavors.
Football Weight Training Routine Part 1: (Offensive and Defensive Lineman)
The Football Training Routine is a very intense program. It is designed for the experienced trainee. This program is developed for lineman, both defensive and offensive. Young and inexperienced players, i.e.: junior high school, freshman and sophomore high school students should start with the Beginner through Advanced Routines first. After completing these programs you can move to this routine.
Exercise Name, Squat Leg Press Hamstring Curls Incline Press Incline Flys Bent Over Rows Hyperextensions Military Press Lateral Rise Upright Row Standing Curls Alternate D.B. Curls Close Grip Bench Press Lying Triceps Extent. 5 4 4 4 3 5 4 5 3 4 5 4 4 4 # of Sets, # of Reps, 10,8,5,3,3 10,8,5,5 12 12,10,8,6 10 10,8,6,5,5 10 10,8,5,5,5 12 10,8,8,6 10,8,8,6,6 10,8,8,6 10,8,8,8 10,8,5,5
Use a weight that will allow you to complete the prescribed sets and reps.
Exercise Name, Front Squat Leg Extensions Bench Press Flys Seated D.B. Press Pullover Press Behind Neck Shrug Incline Curl Preacher Curl Parallel Dips Cable Press down 5 4 5 5 5 4 5 4 3 4 4 4 # of Sets, # of Reps, 10,8,6,4,3 10 10,8,5,3,3 10,8,5,5,5 8,8,5,3,3 10 10,8,6,6,3 10,12,12,10 8 10 8 10 Weight Same as above.
The Football A and B Routines can be used during the pre season and during the season. They can also be used during the off season with a few modifications. You can modify the routine for off-season use by adjusting the number of sets, reps and number of workouts per week. For pre-season and in-season use it is advised that you do routine A and B one time each per week for 2 workouts a week. During the off-season you can add an extra workout for a total of 3. You should do Routine A then B and then finish up the week with Routine A again. For
the next week you can start with Routine B etc. Make sure you have a rest day in between each workout day. You may have noticed calves and abdominal muscles are not included in this routine. The reason for this is because you should be getting plenty of work for these areas during your football drills and practice. For the off-season you can add toe rises and sit-up work to the routine. The Football A and B Routines concentrate on building the large muscle groups with emphasis on the hips, legs and shoulder area. This routine is designed to produce pushing power. Workout intensity should be adjusted during the season as well. You might want to use lighter weights with more reps to maintain your conditioning. During the off season is when you want to be using your heaviest weights with low reps. Do flexibility before each weight session and practice. Aerobic work should be done at least 3 times per week during the off season and can be done during each practice session during the pre and in season.
Football Weight training Routine Part 2: (Backs and Linebackers)
This Routine is designed for Offensive and Defensive Backs and Linebackers. It differs in that it puts more emphasis on pulling power. Running backs try to pull away from tacklers where as Defensive Backs and Linebackers are trying to pull down or tackle the ball carrier. In the Lineman Program both Offensive and Defensive players spend most of their time pushing forward. The Lineman Routine concentrates on sheer strength training using heavy weights with low reps. The routine for Backs has some strength exercises but its main emphasis is in developing power. An offensive back needs explosive power for breakaway runs and a defensive back needs the power to tackle a runner in the open field. This routine will give you that.
Exercise Name, Squat Leg Extensions Hamstring Curls Standing Calf Rise Incline Press Flys Pullover 5 3 4 4 5 4 4 # of Sets, # of Reps, 12,8,5,5,3 10 12 15 12,8,8,5,5 10 8
Use a weight that will allow you to do the prescribed number of sets and reps.
Seated Cable Rows Close Grip Pull down Press Behind Neck Shrug Alternate D.B. Curl Lying Triceps Extent Wrist Curl Reverse Wrist Curl Leg Rise Sit-ups
3 4 4 4 5 4 4 4 4 4
10,8,8 10,8,6,6 10,8,6,6 10,8,8,6 10 12,10,8,8 15 15 20 20
Exercise Name, Front Squat Leg Extension Hamstring Curls Seated Calf Rise Bench Press Incline Flys Hyperextensions Bent Over Row One Arm D.B. Row Military Press Up Right Row Standing Curl Cable Press down Wrist Curls Reverse Wrist Curl Sit-ups Hanging Leg Rise # of Sets, 5 4 3 4 5 4 4 4 3 4 4 5 4 4 4 4 4 # of Reps, 12,10,8,8,8 10 12 15 12,8,6,4,4 10 8 8,8,6,6 10 10,8,8,6 10,8,8,6 8 8 15 15 20 20 Weight Same as above.
As with the Lineman Program you should do Routine A and B once a week for 2 weight sessions per week during pre and in-season. For off-season training you can add sets as needed and you can also add 1 workout per week. Complete the Flexibility Routines as pre-workout and game/practice warm-ups. For in-season training you will be running as part of your practice. During the off-season as with the Lineman Program you should continue aerobic work. If you find that this is too much to handle during the pre-season and early season you are advised to cut some sets out of the routine. Then as the season progresses and your conditioning increases you can add the sets back in. Remember to train smart and avoid over training. A sign of over training is chronic tiredness. Many times a trainee is tired before a workout and then as the body gets warmed up the tiredness goes away. If you are tired or sluggish during a workout do not be overly concerned. However, if this sluggishness goes on for several workouts you are probably over training. It is advised that you take a few days off to rest.
Power Lifting Training Routine
The Power Lifters Routine is a very intense program based solely on the extremely heavy weights that are used. If you are a novice or beginning lifter and want to power lift it is recommended that you go to the Beginner through Advanced Routines first. Completing these will provide you with a solid base. A word about performing the exercises in this program. Power Lifting is a very strict sport. There are rules governing the performance of each lift. For this reason you want to perform each set and rep as if you were lifting in front of the three judges. This means no bouncing or dropping the weights or sloppy movements with the barbell.
We want to talk about safety first because it is very important in Power Lifting. Words of caution to make sure you are thoroughly warmed up and stretched. Use the Flexibility routines for this purpose. A second word of caution, always lift with a training partner or preferably two training partners. They can serve as spotters and will help you load and unload the barbell. In addition to this your training partners can help you to put your equipment on and then take it off again (we will discuss equipment later). In other weight lifting programs you can usually train by yourself asking other trainees in the gym for a spot when needed. In power lifting your training partners are very important to you. You need someone that knows you and you’re lifting abilities very well. It could be the difference between a safe lift and serious injury. Some world class power lifters lift near 1000 lbs. in the squat and some times employ 3 spotters and a coach to train with them.
Exercise Name, Squat Front Squat Leg Press Leg Extension Hamstring Curls Standing Calf Rise Lying Leg Rise Sit-ups (Weighted) 6 4 4 4 4 4 4 4 # of Sets, # of Reps, 12,8,5,3,3,3 8,5,5,3 8,5,5,5 8 8 10 25 10 Weight Use a weight that will allow you to do the number of sets and reps Prescribed. Without straining.
(Day 2) (Tuesday)
Exercise Name, Bench Press 6 # of Sets, # of Reps, 12,8,5,5,3,3 Weight Same as above.
Bench Press (Partial) Incline Press Lying Triceps Extent. Cable Press Down Press Behind Neck Hanging Leg Rise Sit-ups
4 4 4 4 4 4 4
5,5,3,3 5 6 8 8,6,5,3 25 25
(Day 3) (Wednesday)
Exercise Name, Squat Hack Squat Leg Press Leg Extension Hamstring Curls Seated Calf Rise Flat Leg Rise Sit-ups (Weighted) 6 4 4 4 4 4 4 4 # of Sets, # of Reps, 12,10,8,5,5,5 8,5,5,5 8 10 10 10 25 10 Weight Same as above.
(Day 4) (Friday)
Exercise Name, Dead Lift Dead Lift (Partial) Good Mornings Lat Pull down Pull ups (Over hand) Standing Curls Shrugs Hanging Leg Rise Sit-ups 6 4 4 4 4 4 4 4 4 # of Sets, # of Reps, 12,8,5,5,5,3 6 6 8,6,5,3 8,6,5,3 8 8 25 25 Weight Same as above.
(Day 5) (Saturday)
Exercise Name, Bench Press D.B. Bench Press Incline Press Close Grip Bench Lying Triceps Extent. Press Behind Neck Flat Leg Rise sit-ups (Weighted) 6 4 4 4 4 4 4 4 # of Sets, # of Reps, 12,10,8,6,6 8,5,5,5 6 6 8 8,6,6,5 25 10 Weight Same as above.
Power Lifting Differences:
As you study the exercise listing for this program you may have noticed a few differences from the other weight programs here. The first difference is the number of reps you will be doing. Power lifting requires you to lift very heavy weights for low reps. The actual strength building movements are the ones that contain 5 to 3 reps. The sets with 8 to 6 reps provide muscle development and
the sets in the 12 to 10 range are used for warm ups. If you do sets of 1 rep you are going for your max or testing your strength. The second difference in this program is the way each exercise is used in the routine. In power lift training you will be performing the actual movements or lifts in the gym that you are required to be doing in competition. A power lifting competition consists of 3 lifts, the squat, the bench press, the dead lift and the total. You will be doing one of these lifts every day during your training. All of the other exercises are included to develop the supporting muscle groups. These areas serve to assist and support the prime movers. As you know a chain is only as strong as its weakest link and that is why we train all of the muscles in the body. You might be wondering why the biceps and calves are trained for only a few sets. The reason for this is that these muscles do not play a big role in the performance of the three lifts so it is not necessary to use up energy developing them.
What power lifting equipment will you need to train and compete effectively? The most important piece of equipment for the beginning lifter is a heavy-duty power-lifting belt. You also need a set of knee wraps for the squat and some chalk to put on your hands while dead lifting. When you advance in the sport you might want to acquire a squat suit and bench shirt. While training it would be wise not to become too dependent on your lifting equipment. You should only use your suit and shirt 3 to 4 weeks before your competition to get accustomed to wearing this equipment. When you put on a tight bench shirt or squat suit you should see a 30 to 40 lb. increase in your lifts. Also leg wraps should never be used on the light squat sets, only use them on your sets of 1 to 3 reps. Some elite lifters have many squat suits and bench shirts. They will use a loose fitting suit during the latter portion of their program near contest time. For a contest they have a back up suit and shirt in case their main unit blows out.
When training for power lifting you will not lift heavy max weights every workout. As a general rule the first two workouts should be the heavy max days. The dead lift day will always be heavy. As you can see listed for day 4 and 5 in the routine you are doing slightly higher reps for these days. We recommend you use a little less weight, probably 80 % of your max weights. Also power lifters do not lift max weights year round. They train in cycles of 3 to 4 months of heavy weights then cycle to lighter less intense workouts. You might have noticed that the dead lift is trained only once a week. The reason for this is that the dead lift stresses the entire body and is the heaviest weight you will train with during the week.
How will your body type affect your lifting potential? In power lifting body type is very important but it will not prevent you from competing with the best in the game. Power Lifting is a sport of leverage. If you have short arms and a thick chest then you have the potential to be a good bench presser. With this body type you have to move the weight a shorter distance then someone with long arms. In turn, if you have long arms and average length legs then your best lift could be the dead lift. With long arms you will not have to move the barbell as far off the floor as a person with shorter arms does.
A good squatter might have short legs and torso. This body type will allow the lifter to leverage his body more efficiently under the bar then someone with long legs. In the sport of power lifting many times a lifter will have one strong lift while the other two could be average or even poor. Don't let your lack of the perfect body type deter you from competing at your peak level. Proper training with a good diet and adequate sleep should take you to the top.
Wrestler’s Weight Training Routine
The Wrestling Training Routine emphasizes developing leg and hip strength and power coupled with pulling power. These are the basic requirements for the sport of wrestling. Although wrestling is an anaerobic sport a strong aerobic base is required. This aerobic power will allow you to train at a high intensity level that will then increase your anaerobic condition. Exercise Name, Squats Lunges Hamstring Curls Incline Press Incline Flys Power Clean One Arm D.B. Row Close Grip Pull down Overhead Press Lateral Rise Nautilus Neck Mach. Alternate D.B. Curl Incline D.B. Curl Seated Triceps Extent. Wrist Curl Reverse Wrist Curl Hanging Leg Rise Sit-ups 4 3 4 3 4 4 4 4 3 3 4 4 3 4 4 4 4 4 # of Sets, # of Reps, 12,8,6,6 12,10,8 10,8,8,8 8 10 10,6,6,6 10 12,10,8,8 10,8,8 8 10 12 10 10,10,8,8 20 20 15 20 Weight Use a weight that will allow you to do the prescribed number of sets and reps.
This routine can be used in a straight set fashion as shown above i.e.: you complete the 4 sets of squats then go onto the three sets of lunges, etc. Or you can do the program in a circuit training fashion. If you desire a harder more intense workout you are advised to do the routine in the circuit fashion.
You should do the Flexibility Routine before doing the weight training part. Perform the Wrestling Routine 3 times per week on a day on day off schedule. Also perform your aerobic work 5 times per week. You can use various methods such as running or bicycling for the aerobic part. In the sport of wrestling along with football participants sometimes run hills. This intensifies the aerobic effect. Try to do the aerobic training for 40 minutes per session (less if you’re conditioning is not at its peak). The weight routine should last no more then an hour (less if you do it as a circuit). If you find that the weight routine is too intense for you then by all means lessen the load by a set or so. You can gradually increase back up to the prescribed amounts of sets, as you become stronger and more conditioned.
As you probably know wrestling requires a strong neck. In fact wrestlers (we mean scholastic and college wrestlers not the big time pro wrestlers) always have very large and strong necks. This program will train your neck to prevent any injuries that could occur while wrestling. We have listed the Nautilus Neck Machine as part of your workout. If you do not have access to this machine there are other exercises that you can do. A few of these are as follows. 1): Wrestler's Bridge: Lie on the floor on your back and keep your knees bent and feet flat on the floor. With a pillow under your head slowly raise your body up keeping the top of your head on the pillow. Your back should be arched. The only parts of your body touching the floor will be the top of your head and your feet. Your body should resemble a bridge, thus the name Wrestlers Bridge. If you feel real ambitious you can use a weight plate or barbell to perform this exercise. Hold the weight above your chest at arm length as you raise your body up while keeping your head on the pillow. 2): Lie on your back on a flat bench and have your head hanging over one end of the bench. Place a towel on your fore head and now put a weight plate on top of the towel. You will now want to draw your head up toward your chest. This works the front of your neck. Another variation of this movement is to lie on your side on the bench or on the floor and place the towel on the side of your head with the weight plate on top of the towel. Draw your head up towards the shoulder. Follow this by turning over on your other side and repeat. If you follow this program you should become a much more powerful wrestler. Always remember to use proper weight training techniques and be safe while working out alone. Try to have someone spot you if needed.
Baseball Weight Training Routine
The Baseball Training Program provides a moderate level of out-of-season and pre-season conditioning for any level of Baseball player. Many of the same exercises that are in the racquet sports routine are also used here. A little more emphasis is put on upper chest and triceps strength. The development of leg and mid-level torso strength is greatly stressed in the baseball routine, with forearm training especially emphasized. The triceps and most of the major muscles of the back are not used to drive a baseball except in a supporting role. Thus they are not emphasized in this program, but they do receive some work.
The belief that a very large and tall man with long arms might have trouble getting around on a fast ball and be able to drive it for distance is false. Take a look at the former Chicago White Sox first baseman Frank Thomas. He is tall at 6'5" and he weighs 240 lbs. and he is extremely strong. He would make a good pro football linebacker. He has very strong legs and forearms. Strong forearms are a baseball player’s best friend as they allow him to accelerate the bat around very quickly. When bat meets ball the legs and mid-torso uncoiling supply the power that launches the ball over the fence. How many times have you watched a ball game on TV and heard the announcers talk about bat speed? Bat speed comes from strong forearms, with the power coming from the legs and midtorso area. This does not mean that you can neglect all of the other muscles. In fact a strong overall body serves to better support the areas that play a leading role in hitting a home run. Exercise Name, Squat Lunges Leg Extensions Hamstring Curl Seated Calf Rise Standing Calf Rise Incline Press Incline Flys Pullover One Arm D.B. Row Lat Pull down Rotary Torso Military Press Front Rise Lateral Rise Standing Curl Bent Over Rise Reverse Curl Wrist Curl Reverse Wrist Curl Hanging Leg Rise Flat Bench Leg Rise Sit-ups 5 4 3 3 3 4 3 3 3 4 4 3 3 3 3 3 3 3 3 3 2 2 2 # of Sets, # of Reps 12,10,8,6,6 10,10,8,8 10 12 20 20 10,8,6,6 10 10 8 12,10,10,8 20,15,12,10 10,8,6 10 10 10 10 12 15 15 15 15 15 Weight Use a weight that you can handle for the prescribed number of reps and sets.
You should train with weights 3 times a week with a day’s rest in between each workout day. You should also start the workout with some flexibility exercises. In addition to this it is important to do at least 4 days of aerobic training for about 30 minutes a session. The weight sessions should take about an hour and a half or less. Normally a baseball player will not lift weights during the season. But if you want to maintain some strength through out the season you can continue lifting 1 or 2 days a week for 30 minutes or so. It is recommended that you lift after playing ball or practicing. In addition your flexibility and aerobic training should be continued during the season after practice. It would all depend on your schedule. If for example you are playing a 162 game season then you should delete the weights all together but continue the aerobics. If on the other hand you only play 2 or 3 times a week then you can find a day or two for weights. If you faithfully lift during the off season months you will greatly improve your power. However it will not guarantee that you will hit a 90-mph fast ball because doing that takes natural abilities that even weights can't produce for you.
Basketball Weight Training Routine
The Basketball Weight Training Routine is designed to emphasize building leg strength to improve jumping ability. It will develop your pulling strength for more effective rebounding and it will help strengthen the shoulders and triceps for improved long range shooting. Exercise Name, Squats Leg Extension Hamstring Curls Standing Calf Rise Donkey Calf Rise Bench Press Incline Flys Pullover Close Grip Pull down Wide Grip Pull down Rotary Torso Military Press Standing Curl Seated Curl Close Grip Bench Press # of Sets, 4 4 4 3 3 4 4 4 3 3 4 4 3 3 3 # of Reps, 12,10,8,6 15 12 20 20 12,10,8,8 12 12 12,10,8 12,10,8 15 12,10,8,8 12,10,8 12,10,8 10 Weight Use a weight that will allow you to comfortably perform the prescribed number of reps.
Seated Triceps Extension Wrist Curl Sit-ups Leg Rise
3 3 4 4
12 15 25 25
You should perform this program 3 times a week with 1 rest day in between workout days. If you have never lifted weights before it is advised that you go to the Beginner Level Routines first. The Basketball program can be quite difficult for the novice weight trainer. The Beginner Programs can provide an adequate base for the Basketball Training Routine. Remember to use proper weight training technique while performing the exercises. When you start the basketball season you will likely stop lifting weights. The bulk of your training should be maintenance of aerobic capacity and practicing your game. If you feel you would like to maintain some strength throughout the season you can cut the sets back or cut back to 1 or 2 weight sessions per week.
If you are involved in aerobics training at this time, it is advised that you continue. Basketball requires the player to be aerobically fit. If you are not doing aerobic training then you should add some aerobic activities such as running or bike riding to your training regimen. It is advised that you do the weight program first then go on to the aerobic portion last. If you run first you will use up the energy you will need to complete the weight workout. If you faithfully follow the Basketball Routine during the off season and preseason, you can increase your physical presence on the basketball court. You will out rebound your competitors and clear a lane under the hoop just like Charles Barkley did when he was playing.
Bicycling Weight training Routine
The Bicycle Weight Training Routine is designed for the person who intends to spend more time riding then lifting weights in the gym. You will be training to build only strength since increased bulk will increase your drag coefficient thus slowing you down. The only place that additional bulk will help a cyclist is when you are coasting down a hill and how many competitive cyclists do any coasting? You want to strive to keep your strength to weight ratio down i.e.: you want strong muscles with a minimal amount of excess body weight. When you attempt to climb a long hill you will find out the concept behind this thinking. If you train with this in mind you can become a competent cyclist and hill climber. The larger rider who has climbing trouble ultimately loses the race.
Muscle Groups Trained:
The major muscle groups are trained with an emphasis put on the thighs, gluteus, chest and shoulders. You are trying to develop strength to help in climbing hills and sprinting. This strength will be accompanied by no gain in bulk. You may be wondering why we are putting emphasis on the chest and shoulder areas. It takes more then just strong legs to be a good cyclist. The upper body is used to swing and throw the bike from side to side when doing an all out sprint or getting out of the saddle to climb a steep hill. The back and abdominal are important in that they serve to hold the body erect. During a long ride your upper body can become fatigued. If your back is strong you can stay in the saddle longer. If you have never trained with weights before you might find this routine to be somewhat intense for the beginner. If this is the case then we recommend that you cut the sets back by one or two or start with the Beginner’s program first. After a few weeks you can add sets until you are doing the prescribed amount. Remember to always use proper weight lifting technique and form and don't use too much weight because we want to stay away from injuries and the building of any bulk. Exercise Name, Squat Leg Extension Hamstring Curls Standing Calf Rise Bench Press Flys One Arm Row Hyperextension Rotary Torso Front Rise Lateral Rise Alternate Arm Curl Lying Triceps Extension Hanging Leg Rise Sit-ups # of Sets, 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 # of Reps, 12,10,8,6 12,10,8,8 12,12,10,10 15 12,10,8,6 10 12,10,8,6 12 15 10 10 10 12,10,8,8 15 25 Weight Use a weight that will allow you to complete the prescribed number of sets and reps with out straining.
Off-Season Training Recommendations:
During off-season training it is recommended that you do the weight session first followed by your cycling training. This routine should take about 1 hour to complete. You want to train with weights 3 to 4 times per week. Most competitive cyclists ride the rollers during the off season. If you can’t do rollers you can substitute stair machine, stationary exercise bike or running in place of the rollers.
In-Season Training Recommendations:
In-season training should take about 1 hour to complete. If you find this too intensive you should cut 1 or 2 sets off and lessen your weights. This routine
should be done 2 to 3 times per week during the season. You should complete your weight training first and then ride the bike last. This allows your energy levels to be at their peak during weight training. The majority of the cyclists in season training will be actual riding. If you faithfully follow a sound weight program you can improve your riding abilities. If you have a race planned during the week you might want to cut the weights back even further or cut them out completely to ensure peak energy levels for the event.
Golf Weight Training Routine
The Golf Weight Training Routine is designed for the golfer who wishes to develop additional body strength. This increase in strength can in turn increase your drives and club control. The routine concentrates on working the major upper body muscles in the chest, shoulders, forearms, abdominal and torso that are needed for long drives. Golf Training does not require any additional aerobic training because of the slow pace of the game. Exercise Name, Leg Extension Hamstring Curls Standing Calf Rise Bench Press Cable Crossover Pullover One Arm D.B. Row Lat Pull down Rotary Torso Lateral Rise Bent Over Rise Preacher Curl Cable Press down Wrist Curl Reverse Wrist Curl Sit-ups 4 4 3 3 4 3 3 3 4 3 3 3 3 2 3 4 # of Sets, # of Reps, 10 12 20 10 12 12 12 10 12 10 10 12 15 20 20 25 Weight Use a weight that will allow you to easily complete the prescribed number of sets and reps.
This program should be done 3 times a week with a day’s rest in between workout days. It should take about an hour to complete this routine. If you are using this program during the golf season it is advised that you practice your golf shots or play your round of golf first. After you finish practicing you can lift weights. The reason for this is that weight lifting cab fatigue your muscles
causing you to possibly grip or swing the club differently then you would if you were rested. If your muscles are physically tired it could throw off your swing causing you to make a miss shot. If you do this over a period of time you could permanently alter your swing. While training during the off season you might want to add treadmill or stationary bicycle to compensate for your lack of walking. If you have never trained with weights before and find this routine too difficult, it is advised that you cut one or two sets off. Then add the sets on as you become more conditioned. Remember to use proper weight lifting techniques while training. Don't use a weight that is too heavy for you and don’t cheat while performing the exercises. Cheating or swinging the bar is an indication of too much weight. For golf weight training you don’t want to handle heavy weights because you do not want or need additional bulk. You are striving to build power to drive the golf ball as far as you can. As you might know sheer power itself will not give you a long drive. It takes proper swing technique and ball contact. If you train faithfully and practice proper form and technique in both weight training and golf you will be sure to improve your game.
Lower Back Weight Training Routine
The Lower Back Weight Routine is designed for the person who feels they need to strengthen the lower back muscles. As you can see, the whole routine is not devoted to back exercises exclusively. By toning and strengthening all of the body’s muscle groups you are toning all of the supporting muscles to the back. Remember a chain is only as strong as its weakest link. The lower back can be prone to injury not necessarily because its weak itself but because other muscles in the body could be weak. Lifting a heavy object with only the back muscles could cause injury. This is the reason we advise you to use your whole body to lift especially your legs. This routine emphasizes leg and shoulder strengthening exercises. The reason for this is because the legs are the strongest muscles in the body and should always be used to lift. A strong upper shoulder girdle will serve to keep the back straight and keep the shoulders from rounding. It should also improve posture. The other muscles such as the abdominal, chest etc. are used as supporting muscles when lifting. Exercise Name, Squat 3 # of Sets, # of Reps, 15,12,10 Weight Use weights that
Leg Press Standing Calf Rise Seated Calf Rise Bench Press Seated Cable Row Lat Pull down Hyperextension Straight Leg Dead lift Rotary Torso Lateral Rise Shoulder Shrug Preacher Curl Cable Press Down Sit-ups
3 3 3 3 3 3 3 3 3 3 3 3 3 4
15,12,10 15 15 10 12,10,8 12,10,8 12 12 15 12 12 12,10,8 12,10,8 15
allow you to easily perform the prescribed reps.
Proper Lifting Technique:
The following is a description of proper lifting technique: Let’s say you are going to lift a fairly heavy box from the floor. You would first want to squat down by bending at the knees. With The box in front of you grab hold of it securely with your hands or by wrapping your arms around it. Keeping your back straight with the box close to your body slowly stand straight up by pushing with your legs. Keep your back upright at all times. If you find yourself haunched over the top of the box then you are in poor lifting position. Also, the back should not be parallel to the floor and you don’t want to round the shoulders. Always remember that your legs are your strongest muscles and you want to use them to do all or most of the lifting. If the object is too heavy for you to lift by yourself then it is advised that you get someone to help you lift it.
Do the Lower Back Routine 3 times per week with 1 day of rest in between. You can get right into this program without doing any of the other Beginner Routines first. If you have never trained with weights before then you might want to lessen the workload by dropping 1 or 2 sets at the beginning. Then as you progress and become fully toned increase the sets to the prescribed number. You're not concerned with gaining bulk or explosive power so heavy weights are not necessary. Concentrate on using proper weight lifting technique.
If you have chronic back problems it is advised that you consult with your doctor before starting any weight training program. If you have had a bad back in the past and went through therapy you might be wondering why your therapist didn't put you on a program such as this. Well the answer to that is that therapy is used to rehabilitate and strengthen an injured area. This program is designed to hopefully prevent an injury from occurring. If you do this routine faithfully then you should be able to avoid any back problems. To avoid boredom it is permissible to substitute different exercises in place of the ones highlighted here. You might even want to progress into the Beginner and Intermediate Routines. This is fine since they train the same general muscle groups.
Racquet Sports Training Routine
The Racquet Sports Training Routine assumes you will be spending more time playing tennis, racquet ball or squash than lifting weights in the gym. This routine is designed to be short, taking about one hour to complete. The program provides a general overall conditioning workout and emphasizes building strength and power in the shoulder area, elbow and forearm muscles. If you follow proper weight training techniques and train faithfully you will surely improve your on court performance. Weight training can provide you with a more powerful stroke giving you the power to hit the ball faster and harder. Exercise Name, Leg Press Lunges Leg Extensions Hamstring Curls Standing Calf Rise Incline Press Cable Crossovers Pullover Lat Pull down Hyperextensions Overhead Press Lateral Rise Bent Over Rise Alternate Arm Curl Lying Triceps Extension Wrist Curl Reverse Wrist Curl Incline Leg Rise Sit-ups # of Sets, 4 5 4 4 4 4 4 4 4 3 3 4 4 4 4 4 4 4 4 # of Reps, 12,10,10,10 12 12,12,10,10 12,12,10,10 20 12,10,8,8 12,10,10,10 10,8,8,8 10,8,8,8 10 10 12 12 10,8,8,8 10,8,8,8 15 15 15 20 Weight Use a weight that will allow you to perform the sets and reps as described here.
You should do the Racquet Sports routine 3 times per week using alternating days such as training on Monday, Wednesday and Friday. You can rest or do your aerobic training on the other days.
You should plan to do 3 aerobic workouts a week for 30 minutes. This will optimize your on court proficiency. The 30 minutes of aerobics assumes you are in good cardiovascular condition already. If you are not fit enough to complete 30 minutes then do less but gradually build up the time. Do not use your racquet sport playing time as the aerobic part of your training. If you play intensely it is still a good idea to do a separate aerobic workout at least 2 times a week. Doing this will raise your performance level during competition.
As pointed out in all of the other routines you should always observe safe lifting rules and practice proper lifting technique. This means always have a spotter present while doing any lying down movements on a bench. Always perform each exercise with a slow, strict and deliberate motion. Do not swing or move the weight using momentum. You are lifting weights to build strength and muscle. You do not need or want to lift huge amounts of weight because this could cause injuries if not performed properly. In addition to this you do not need large muscles to perform proficiently in a racquet sport.
Runners Weight Training Routine
The Runners Weight Training Routine is designed for the person who wants to develop strength and muscular endurance to improve their running. This routine assumes that you intend to spend the majority of your training time running not in the gym lifting weights. The Runners Routine puts an emphasis on developing leg strength and power to help in sprints and hill climbing. It won’t bulk you up. The entire body is trained to improve total body conditioning. Although you do not directly use the arms, back, chest etc. while running you do need muscular endurance and tone in these areas. Exercise Name, Leg Press Standing Calf Rise Bench Press Pullover Lat Pull down Military Press Standing Curl Lying Triceps Extension Hanging Leg Rise # of Sets, 5 5 4 4 5 4 4 4 4 # of Reps, 15,12,10,8,8 15 15,12,10,8 12 15,12,10,8,8 10 15,12,10,8 15,12,10,8 25 Weight Use a weight that will allow you to comfortably perform the prescribed number of sets and reps
This program should take about an hour to complete and can be performed 3 to 4 times per week. If you have never trained with weights before it is advised that you start with 1 or 2 sets per exercise. As your muscular conditioning improves you can add sets until you are doing the prescribed numbers for this routine. Remember to observe proper weight training technique and don't use too much weight, which may cause you to cheat. You should perform your weight training routine on an alternating schedule. Lift one day then rest the next, then lift again then rest etc. Some runners who include weight lifting in their training regimen like to lift one day then run the next day. Whatever you decide make sure you get enough rest and do not over train. Many people who try to be a full time weight lifter and runner tend to over train. Remember that you are lifting weights to help improve your running.
Swimmers Weight Training Routine
The Swimming Weight Training Routine assumes that you are on a serious swimming program. Swimming performance can be greatly improved with a weight-training program designed to increase strength without adding bulk. Bulk only reduces your range of motion and swimming performance. The emphasis of this routine is to add overall muscle development as opposed to exercises specifically for a single stroke. This program will offer you improvement for all types of swimming strokes with the hip flexors and back muscles (lats) worked the most. If you doubt weight lifting can help improve your swimming times then take a look at the Olympic or World records from 20 or 30 years ago as compared to toady’s records. What do you find? You find a dramatic improvement in these times. In fact, you would be hard pressed to find a national or world-class swimmer who doesn’t use weights in his or her training and yes, females can benefit from weight training the same as males.
(Day 1) A Split
Exercise Name, # of Sets, # of Reps, Weight
Squat Leg Press Incline Press Hyperextensions Front Rise Lateral Rise Upright Row Leg Rise Sit-ups
5 4 5 4 3 3 3 4 4
15,12,10,8,8 12,10,8,8 15,12,10,8,6 12 10 10 10 15 15
Use a weight that will allow you to perform the sets and reps described here.
(Day 2) B Split
Exercise Name, Pullover Seated Cable Row Lat Pull down Close Grip Pull down Standing Curl Close Grip Bench Press Triceps Kickback Hanging Leg Rise Crunches 4 4 3 3 4 4 4 4 4 # of Sets, # of Reps, 15,12,10,8 12,10,8,8 10 10 10 12,10,8,8 15 15 20 Weight Same as above.
You should perform the Swim 1 & 2 Routine 2 times a week. This is a split training routine. Start with Swim 1 on your first training day then do swim 2 on the next day. Take a day to rest from the weights and then start over again with Swim 1 and then Swim 2. The training days might look like this: Lift weights Monday and Tuesday, rest Wednesday, then lift again on Thursday and Friday then take the weekend off. You should start with some flexibility work first and then go to the weights. You most likely will be swimming as your main focus so use the swimming as your aerobic work. Each weight session should take about an hour to complete. If you have never lifted weights before you can lessen the workload by cutting sets off. Then add the sets back on as your conditioning improves. When training for swimming you definitely do not want to lift heavy weights as this builds bulk.
Always keep safety in mind as well as proper weight lifting technique. Don’t use sloppy weight lifting technique. If you train at a gym you can always tell the person who knows nothing about lifting weights. They are the ones, who swing the weights and their arms are shaking and their faces get red because they are lifting too heavy a weight. Its always better to complete 10 strict quality reps then 10 sloppy red-faced reps. Its also much better on the blood pressure.
Women’s Dumbbell Training Routine
The Women's Dumbbell Training Program is designed for the woman who wants to tone up while training in the privacy of her own home. You don’t need any specialized equipment, just a pair of light dumbbells. The dumbbells should be 5 or 10 lbs. to start. If you get a set of dumbbells that allows you to change the weights this would be even better. As you get stronger you can add weights. You don’t need a weight bench for the bench press as this exercise can be performed lying on the floor. If you do any exercise on the floor it would be advised that you have a soft pad or rug for your comfort. The Women's Dumbbell Training Routine is designed to provide a total body-toning workout. It can be used as an aerobic workout by taking no rest between sets and circuits. Remember to use proper weight training technique. Don't do the exercises so fast that you are using poor technique. Choose a weight that you can handle for an easy 15 repetitions. You’re not trying to build large muscles or strength so you do not need a lot of weight. Exercise Name, Lunges Standing Calf Rise Bench Press Flys Bent Over Row Overhead Press Front Rise Lateral Rise Standing Curl Triceps Kickback Leg Rise Sit-ups # of Sets, 4 4 4 4 4 4 4 4 4 4 4 4 # of Reps, 15 15 15 15 15 15 15 15 15 15 15 15 Weight Use a weight that will allow you to comfortably perform the designated number of reps.
This routine should be performed as a circuit. This means that you perform the entire routine once and then start at the beginning and go through the entire routine again. You want to do this 4 times and if it is too much for you in the beginning then do just 1 or maybe 2 circuits. Four circuits should take you 30 to 45 minutes to complete. As a rule, you want to strive to perform each set with little or no rest in between. When you finish one circuit then you can take 2 or 3 minutes of rest before you go on to the next circuit. Perform this program 3 to 4 times per week. Workout on day one then take the next day as a rest day then follow the rest day with another workout etc. If you have never trained with weights before you might experience some muscle soreness and or stiffness the next day. This is normal and will go away in a few days. As you continue to train any discomfort will not occur again. It is very important that you do not miss any workouts as any fitness gains you have made tend to disappear quickly with inactivity.
Category: Dumbbells or Barbell. Muscle Group Worked: Pectorals, Deltoids and Triceps. Position: Lying on bench.
Position legs at the sides of bench with feet flat on the floor. Grip weight bar slightly wider than shoulder width. Lift the weight off the bench supports to arm's length above the chest, then slowly lower the bar to your chest. Pause for a moment or lightly touch the chest, lift or push the weight to arm length again. Exhale as you rise the weight and inhale as the weight is lowered. Do not bounce the weight off chest and don't arch your lower back.
Category: Barbell. Muscle Group Worked: Triceps, Deltoids and Pectorals. Position: Lying on bench.
Position yourself as you would for a bench press above. Instead of a shoulder or wider grip, grip the bar with your hands 12-14 inches apart. Lift the weight as you would for the bench press above. Also breath as in the exercise above. Lift slowly and in a very controlled manner.
Bent Over Row:
Category: Barbell. Muscle Group Worked: Lats and Biceps. Position: Standing.
Place a barbell on the floor in front of you. With feet about shoulder width apart bend down and grasp the bar with an overhand grip. Position hands on the bar anywhere from shoulder width to 12-14 inches apart depending on your comfort. Slightly bend at the knees and keep your back parallel to the floor.
Inhale while you lift the weight up to your chest and then exhale while lowering the weight to the starting position.
Bent Over Rise:
Category: Dumbbells. Muscle Group Worked: Deltoids and Traps. Position: Standing.
Bend over at the waist with knees slightly bent. Hold the weights with elbows and arms straight with palms facing each other. Raise the dumbbells laterally (toward the side’s, outward from the body) until your arms are parallel to the ground. Slowly return to the starting position.
Calf Rise, Donkey:
Category: Dumbbells, Free Exercise Muscle Group Worked: Calves Position: Standing.
Bend at the waist and place your forearms on a high bench or stool. Rise up on your toes and then return to the starting position. Inhale as you rise up on your toes then exhale as you return to the starting position. To make the exercise more intense perform it by placing a weight plate or 2 inch board under your feet. For added resistance have your training partner sit on your back as he would sit on a donkey’s back may perform this movement. He may even hold a dumbbell or weight plate.
Calf Rise, Seated:
Category: Barbell. Muscle Group Worked: Calves. Position: Seated.
Position a barbell on your thighs about 4 inches from the knee. Sit down on the end of a flat bench. Rise up on your toes and then return slowly to the starting position. Inhale as you rise up on your toes then exhale as you return to the starting position.
Calf Rise, Standing:
Category: Barbell. Muscle Group Worked: Calves. Position: Standing.
Position a barbell on your back across your shoulders. Rise up on your toes, then return to the starting position. Inhale as you rise up on your toes and then exhale as you return to the starting position. Perform the movement slowly.
Category: Dumbbells. Muscle Group Worked: Biceps. Position: Seated.
With a Dumbbell in each hand sit on the end of a flat bench. Keep your back straight and feet firmly on the floor in front of you. The dumbbells will hang at arm length with your palms facing inward. Inhale and curl the dumbbells towards your shoulders making sure your elbows remain pointing towards the floor. Don't swing the elbows. Return the weights slowly to the starting position.
Category: Dumbbells. Muscle Group Worked: Biceps. Position: Seated.
This movement is performed the same as the previous exercise. The difference is that you curl only one arm at a time. Curl one arm then repeat with the other arm.
Category: Dumbbells. Muscle Group Worked: Biceps. Position: Seated.
Hold a dumbbell in your right hand while sitting on the end of a flat bench with your feet on the floor. Hold the weight in front of you hanging at arm length between your legs. Bend at the waist slightly with your left hand on your left knee for support. Rest the right upper arm against your inner right thigh slightly above the knee. Inhale and lift the weight towards the shoulder in a slow curl motion. Keep your upper arm vertical to the floor. Exhale and return the weight to the starting position. Repeat with the other arm.
Category: Dumbbells. Muscle Group Worked: Biceps.
Position: Lying on a 45 degree inclined bench.
Grasp a dumbbell in each hand and sit on the flat end of an incline bench. Lean back on the incline bench and keep your feet firmly in front of you on the floor. The dumbbells will hang at arm length with your palms facing inward. Inhale and curl the weights towards your shoulders. Exhale and return the dumbbells to the starting position. Your elbows should remain stationary pointing towards the floor through the movement.
Curl, Reverse Wrist:
Category: Barbell or Dumbbells. Muscle Group Worked: Forearms. Position: Seated.
Grab the bar or dumbbells with an overhand grip while you are sitting on a flat bench with your feet flat on floor. Lean forward and place the forearms on your upper thighs. Your hands should extend a little past the knees. Lower the weight until your wrists are fully flexed. Inhale and extend your wrists upward as far as possible. Make sure you do not move your forearms from the thighs. Exhale and return to the starting position.
Category: Barbell or Dumbbells. Muscle Group Worked: Forearms and Biceps. Position: Standing.
Hold the bar or dumbbells with an overhand grip. With the bar resting against the thighs just above the knees begin the movement by inhaling. Then curl the weight towards your shoulders by flexing your elbows. With the weight at shoulder level exhale and return the weight slowly to the starting position. Your elbows should remain pointing down towards the floor through out the movement.
Category: Barbell or Dumbbells. Muscle Group Worked: Biceps. Position: Standing.
This exercise is the same as the reverse curl above. The only difference is that you use an underhand grip on the bar or dumbbells instead of an overhand grip.
Curl, Preacher Bench:
Category: Barbell or Dumbbells
Muscle Group Worked: Biceps. Position: Seated on a preacher curl bench.
Grab a bar or dumbbells using an underhand grip. Use about a shoulder width grip if using a barbell. With your arms comfortably positioned on the slanted curling surface and your upper body resting tightly against the curling bench inhale and slowly curl the weight towards the shoulders. Exhale and return to the starting position.
Category: Barbell or Dumbbells. Muscle Group Worked: Forearms. Position: Seated or standing.
Grasp the bar or dumbbells with an underhand grip and stand with your arms hanging straight down. The bar should rest against the front thighs above the knees. Inhale and flex your forearms up bringing the weight off of your thighs. Exhale and return to starting position. Or, while seated, grab the weight in the same manner as above. Sit on the end of a flat bench. Lean forward and place the forearms on your upper thighs with your hands extending slightly past the knees. Inhale and flex your wrists up as far as you can. Exhale and return to the starting position.
Category: Barbell. Muscle Group Worked: Lower Back. Position: Standing.
Place a barbell in front of you on the floor. Bend down over the bar by bending at the waist while bending your knees. Use an under handgrip with your left hand and an over hand grip with your right hand. Keep your back flat and grasp the bar a little less then shoulder width apart. Do not round your back or shoulders. Move the bar upward by lifting it off the floor as you straighten your legs. As your legs become straight your lower back will continue to move the bar up until it rests on your front thighs. Reverse this procedure while returning the bar to the floor.
Dead Lift, Straight Leg:
Category: Barbell. Muscle Group Worked: Lower Back. Position: Standing.
Use the same technique as you would for the Dead Lift above. The only difference would be that your legs will remain straight with your knees locked (or only slightly bent) during the exercise performance. You will be lifting the weight entirely with your lower back. (A light weight is recommended for this exercise).
Flat Bench Leg Rise:
Category: Free Exercise. Muscle Group Worked: Abdominal. Position: Lying on a flat bench.
Lie on a flat bench with your legs off the end of the bench. Place your hands under your buttocks with palms facing down. Keep legs straight with knees locked. Inhale and rise your legs to a vertical position. Exhale and slowly lower legs until they return to the starting position.
Category: Dumbbells. Muscle Group Worked: Pectorals. Position: Lying on a flat bench.
Lie on a flat bench grasping a dumbbell in each hand. Raise the dumbbells to arm length above the shoulders with palms facing inward, the arms may be bent slightly at the elbows or they may remain straight. Inhale while lowering the weights out to the sides of your chest (perpendicular to your body axis). Return to the starting position above the chest and exhale.
Category: Barbell or Dumbbells. Muscle Group Worked: Front Deltoid. Position: Standing.
With your feet at a shoulder width stance grasp the weight with an overhand grip. The weight will hang at arm length against the thighs. Inhale and raise the weight straight out from the body at arms length until it is just above being parallel to the shoulders. Exhale and slowly lower the weight to the starting position. Do not sway or jerk the weight off of your thighs. If you need to move your back then you are using too much weight.
Category: Barbell. Muscle Group Worked: Lower Back and Hamstrings.
Place a lightweight on your back above the shoulders. Keeping your legs straight with knees locked bend at the waist. Move the bar towards the floor until your back is parallel or a little bit above parallel to floor. Return to the starting position. An alternate method of doing this exercise is to slightly bend your knees; this takes the stress off the hamstrings. Remember to keep your back straight at all times and do not round your back.
Hanging Leg Rise:
Category: Free Exercise. Muscle Group Worked: Abdominal. Position: Hanging from chinning bar.
Grasp the chinning bar with an overhand grip about shoulder width and hang with your arms straight. Inhale and lift your legs straight out until they are parallel to the floor. Exhale and return to the starting position.
Category: Free Exercise. Muscle Group Worked: Lower Back. Position: Lying face down on hyperextension (Roman chair)
Position yourself so that your upper body is over the end of the bench and your feet are securely locked under the foot support. Bend at the waist until your upper body is vertical with the floor. Inhale and raise your trunk up until slightly past parallel with the floor. Exhale and return to starting position. Think of yourself doing a reverse sit-up only you are using your lower back muscles to lift your upper body.
Incline Board Leg Rise:
Category: Free Exercise. Muscle Group Worked: Abdominal Position: Lying on an inclined board.
Lie on an incline board. Reach overhead and grasp the top of the board for support. Keep your legs straight and inhale. Then raise your legs to a vertical position above your hips. Exhale and return to the starting position.
Muscle Group Worked: Deltoids. Position: Sitting or Standing.
Sit on a flat bench, or stand. Grab the dumbbells and place them at arm length at your sides with palms facing inward. Bend slightly at the waist and inhale as you raise the dumbbells laterally to the side and upward until they are slightly higher then your shoulders. Exhale and slowly return to the starting position.
Category: Barbell or Dumbbells. Muscle Group Worked: Thighs. Position: Standing.
Put a barbell behind your neck resting on the shoulders or grasp a pair of dumbbells and allow them to hang at the sides with your palms facing inward. Keeping your head up and trunk straight inhale and step forward with the right foot until the right leg is parallel to the floor. The left leg should stay in position as straight as possible and not bending the knee any further then necessary. Exhale and step backward returning the right foot to the starting position. Repeat with the other side.
One Arm Row:
Category: Dumbbells. Muscle Group Worked: Lats. Position: Standing bent at the waist.
With a dumbbell on the floor in front of a flat bench put your right leg back keeping the knee locked. Bend the left leg a little as you bend down and grasp the dumbbell with your right hand. Put your left hand on the bench and lock the elbow. Inhale and lift the dumbbell to the side of the chest keeping your arm in close to the body. Exhale and return to the starting position. Repeat with the other side. Do the motion slowly and do not let the weight touch the floor.
Parallel Bar Dips:
Category: Free Exercise. Muscle Group Worked: Pectorals, Triceps and Deltoids. Position: Standing at parallel dipping bars.
Position your body between the dip bars and lift yourself up so that you are held erect by the arms with your arms pointed towards the floor. Keep the elbows into your sides while you lower yourself down as far as possible. Pause for a short time and then press yourself back up to arm's length until your elbows are locked at the starting position.
Press Behind Neck:
Category: Barbell. Muscle Group Worked: Deltoids and Triceps. Position: Sitting or Standing.
Sit on the end of a bench or stand up. Grip the bar a little wider then shoulder width. Get the bar on your shoulders resting behind your head. (Most gyms have special benches designed for this exercise or you can have a partner place the bar in position.) Inhale and press the bar upwards until your arms are fully extended overhead. Exhale and return to the starting position.
Category: Barbell or Dumbbells. Muscle Group Worked: Pectorals, Deltoids and Triceps. Position: Sitting on an inclined bench.
Sit back on the incline bench with feet firmly on the floor. Grip the bar resting in the bench racks with an overhand grip about shoulder width apart. Remove the bar from the rack and hold it on the chest. (With dumbbells pick them up from the floor and place them on the chest.) Press the weight up slowly from your chest to a position above your shoulders. The arms should be fully extended. After a slight pause return the weight to the starting position.
Category: Barbell. Muscle Group Worked: Deltoids and Triceps. Position: Standing.
While standing grasp a barbell with an overhand grip. Bend down and with your legs bent; lift the bar to shoulder height. (Note: Always lift a weight off the floor by using your legs, never lift with your lower back alone.) With the barbell positioned on your front shoulders with the arms bent at the elbow begin the movement by inhaling. Then in one smooth movement press the bar overhead. Your arms should be extended fully overhead and your lower back should be as straight as possible not bowed. Return the weight to the starting position. Do not throw the weight overhead by jerking your back or bending at the knees and jumping the bar up.
Category: Dumbbell. Muscle Group Worked: Deltoids and Triceps.
Position: Seated or standing.
Lift two dumbbells to shoulder height. Either sit on the end of a flat bench or stand with knees locked. Keep the elbows in and keep your palms facing either inward or forward. Inhale and press the dumbbells overhead to arm's length. Exhale and return to the starting position.
Category: Barbell. Muscle Group Worked: Lower Back, Shoulders and Triceps. Position: Standing.
Place a barbell in front of you on the floor. Bend down over the bar by bending at the waist and bending your knees. Use an overhand grip. Keep your back flat and grasp the bar about shoulder width apart. Inhale and with one force full motion lift the bar to your shoulders. Exhale and return the barbell to the starting position.
Category: Barbell or Dumbbells. Muscle Group Worked: Rib cage and Triceps. Position: Lying on a flat bench.
While lying on a flat bench grip a barbell with the hands placed about shoulders width apart. With the barbell at arm's length above your chest inhale and lower the weight down to behind your head towards the floor. Use kind of a halfcircular motion when lowering the weight. You are not trying to press the weight just moving it with your arms by expanding your rib cage. The exercise is performed the same when using a dumbbell. Instead of holding the dumbbell as you would while pressing it place both hands in the center and kind of slide them to one end of the weight.
Category: Free Exercise. Muscle Group Worked: Lats. Position: Standing at chinning bar.
Reach overhead and grab the chinning bar using an overhand grip. Inhale and pull yourself up until your chin touches the bar. Exhale and return to the starting position with your body hanging at arm's length do not let your feet touch the floor. Your hand spacing should be a little wider than shoulder width.
Category: Free Exercise. Muscle Group Worked: Biceps and Lats. Position: Standing at chinning bar.
Reach overhead and grab the chinning bar with an underhand grip about shoulder width. Inhale and pull yourself up until your chin touches the bar. Exhale and then return to the starting position with body hanging at arm's length.
Category: Free Exercise. Muscle Group Worked: Lats. Position: Standing at a chinning bar.
As in the previous two exercises reach overhead and grab the chinning bar, this time use an overhand grip with your hands spaced about 30-36 inches apart. Inhale and pull yourself up until your chin touches the bar. Exhale and return to the starting position with your body hanging at arm's length. Remember your feet should not touch the floor.
Category: Free Exercise. Muscle Group Worked: Triceps, Deltoids and Pectorals (Chest). Position: Lying face down on floor.
The position of your hands is determined by the muscle group you want to work. For the triceps it would be 4 inches apart, for Deltoids its shoulder width apart and for Chest make the position be as wide apart as possible. Your legs should remain straight and your head should be up. Inhale and press your body up fully extending your arms. Exhale and return to the starting position.
Category: Free Exercise. Muscle Group Worked: Side Oblique Muscles. Position: Standing.
Place a broomstick across your shoulders. Hold the stick in place on your shoulders with a wide grip. Rotate your entire upper body to the left as far as you can go. Then without pausing rotate to the opposite side as far as you can. The broomstick should remain perpendicular with the floor.
Category: Barbell or Dumbbells. Muscle Group Worked: Upper shoulder. Position: Standing.
Bend down and pick up a barbell or dumbbell (again use the legs to lift the weight, not your lower back by itself). If using a barbell grasp it with an overhand grip. With dumbbells hold the weights with palms facing inward and arms hanging at arm's length at your sides. Drop both shoulders down as far as possible, inhale and then rise the shoulders as high as you can. Exhale and return to the starting position.
Category: Free Exercise. Muscle Group Worked: Abdominal. Position: Lying on floor.
Lie on the floor with both knees flexed and the feet flat. Place your hands behind your head. Exhale and bring your chin towards your chest rising the shoulders up toward your knees. Your lower back should remain in contact with the floor during the movement. Hold for 1-2 seconds then inhale and return to the starting position.
Sit-up, Incline Board:
Category: Free Exercise. Muscle Group Worked: Abdominal. Position: Lying on a sit-up board.
Lie on the board with your feet secured to the high end under the strap. Bend your knees at a 45-degree angle and place both hands behind your head. Inhale and flex your abdomen moving your chin towards the chest while you raise your shoulders toward your knees as far as you can. Exhale and return to the starting position. You may position your hands on your chest if it is too difficult with them behind your head.
Category: Barbell or Dumbbells. Muscle Group Worked: Quadriceps (Thighs). Position: Standing.
Place a barbell behind your head resting it on the upper shoulders. You can also pick up a dumbbell in each hand and hold them on your shoulders with your arms
bent at the elbows. Keep your head up and face forward with your back straight. With your feet placed about shoulder width apart inhale and bend your knees squatting down until the upper thighs are parallel to the floor. Exhale as you lift the weight back to the starting position. If your ankles lack flexibility you may use a small block of wood under your heels. Be very careful when performing squats, always have a spotter and do not overload the bar. Squatting can be dangerous if not performed correctly.
Category: Barbell. Muscle Group Worked: Quadriceps (Thighs). Position: Standing.
Grasp a barbell with an overhand grip and hold it on your front shoulders. As with regular squats keep your head up and face forward with your back straight. With your feet placed shoulder width apart and inhale as you bend your knees squatting down until the upper thighs are parallel to the floor. Exhale while lifting the weight back to the starting position.
Category: Barbell. Muscle Groups Worked: Quadriceps (Thighs). Position: Standing.
Place a barbell in back wood or a weight plate erect with the barbell. straight (do not haunch of you on the floor. While standing on a 2-inch block of bend at the knees and grasp the bar. Inhale and stand Exhale and return to starting position. Keep your back over or round your shoulders).
Triceps Extension, Lying:
Category: Barbell or Dumbbell.
Muscle Group Worked: Triceps. Position: Lying on bench.
Lie on a flat bench and hold a barbell using an overhand grip with your hands about shoulder width apart. Place the bar at arm's length above your shoulders. (If using dumbbells press them to arm's length in line with the shoulders.) Inhale and lower the weight by bending the elbows while keeping your upper arms vertical. Lower the weight to your forehead. Exhale and lift the weight to the starting position. This movement isn't a press so you need to keep your elbows pointing up at all times. You are just moving your hands and forearms, not your upper arm.
Triceps Extension, Seated:
Category: Barbell or Dumbbell. Muscle Group Worked: Triceps. Position: Seated.
Sit on the end of a flat bench. Grasp the barbell with an overhand grip about shoulder width apart. Keep your back straight, inhale and lift the weight overhead to arm's length. Exhale and lower the weight behind your head by bending your elbows. Inhale and raise the weight overhead to arm's length to return to the starting position. The elbows should remain pointed upwards throughout the movement.
Category: Dumbbell. Muscle Group Worked: Triceps. Position: Standing bent over at the waist.
Hold a dumbbell in your right hand with palm facing inward. Bend at your waist until your upper body is parallel to the floor. Position your left hand on a bench to balance yourself while resting your weight on the outstretched arm. Raise your right arm backwards bending your elbow so the lower arm is perpendicular to the floor. Inhale and raise the dumbbell backward fully extending your elbow until the entire arm is parallel to the floor. Pause for a second, exhale and then return arm to the starting position. Reposition body and repeat with the left arm.
Category: Barbell. Muscle Group Worked: Deltoids and Upper Shoulder. Position: Standing.
With an overhand grip about shoulder width apart hold a barbell so it hangs down at arm's length in front of you. Your feet are should be shoulder width apart. With your back straight inhale and raise the weight to just below your chin. Keep the elbows out to your sides during the movement up. Pause, exhale and return to the starting position.
Descriptions for Flexibility Exercises (Stretching)
The flexibility exercise should be used as a warm up for the muscles before starting the weight lifting exercises. Also stretch after the weight session as a warm down. Muscles perform better if warmed up thoroughly. It will also help to prevent injuries.
Bend And Reach:
Position: Seated on floor.
With the legs extended in front of you place the right foot on the inside of your left knee. Tighten your left quadriceps (thigh) muscle throughout the stretch. Reach with your hands toward the left foot, you should feel a stretch in the hamstring. Return to starting position and repeat with other side.
Position: On hands and knees.
Arch your back upwards while dropping your head to look down. Hold for a few seconds and then let your back relax and curve inward at the lower back while extending your head and moving your chin towards your chest. Hold for a few seconds and then repeat.
Calf (Gastrocnemius) Stretch:
Standing a few feet away place both hands against a wall at least shoulder width apart. Keep your back straight and put the right foot forward a few feet. Keep the left leg behind with your foot facing forward and the knee straight. Bend your right hip and right knee slightly as you lean forward. Keep the left heel flat on the floor. You should feel a stretch in the left calf muscle. Hold for a few seconds then switch to the other side.
Soleus (Calf) Stretch:
Position: Perform the same as the gastrocnemius stretch.
Bend the left knee slightly and relax the left thigh, keep the left heel flat on the floor. Repeat with the other side.
Face a corner. Standing a few feet away place your palms on each wall about shoulder width apart. Lean into the corner until you feel your chest stretch.
Position: Lying on back with both legs straight out on floor.
Flex the left hip at a 90-degree angle so that the kneecap is facing up. Slowly extend your left calf up until you feel the hamstring stretch. Keep the right leg straight and firmly on the floor. Repeat with the other side. Note: This stretch movement is best if you have a partner help you by taking your leg and easily bending it back as you try to resist.
High Hamstring Stretch:
Position: Lying on back with both legs straight out on floor.
Flex the left hip fully by bringing the left thigh towards your chest. Grab behind the left knee with both hands and actively pull the thigh towards the chest, you should feel a stretch on the hamstring. Repeat with the other side.
Position: Lying on back.
Bend your legs so that your feet are flat on the floor. Slowly move both hips to the right and then to the left as far as range of motion will allow. Keep the upper back in contact with the floor.
Position: Kneeling on one leg.
Kneel on your left knee and then place the right foot flat in front of you. Place your right hand on your right thigh while your left hand can be resting on your left hip or on the floor in front of you to increase balance. From this kneeling position lean forward from the left hip until you feel a stretch at the right thigh. Keep your trunk erect throughout the stretch. Switch positions and repeat on the opposite side.
Position: Lying on your back.
Pull both knees to your chest; grab the back of the thighs behind the knees until you feel a stretch in the lower back.
Lift your left arm while reaching over your head and toward the right. Make sure to keep both feet firmly on the ground. Reach as far as possible. You should feel a stretch on the left side of the trunk. Repeat with the opposite side.
Place the right hand over head on your left ear. Gently pull your head sideways toward the right shoulder. You should feel a stretch on the left side of the neck. Repeat with other side.
Position: Standing or seated.
With palms facing each other lift your arms over your head as high as you can while reaching upward with your fingers. Make sure to keep the elbows straight. Hold for five seconds. Repeat three times, each time moving arms further backward.
Position: Lying on stomach.
Place both hands in front of you flat on the floor with your elbows flexed. Lift your upper body using your arms while keeping the pelvis in contact with the floor. As you lift your body extend your head. Relax your breath and let the lower back remain concave. Hold for a few seconds then repeat.
Position: Lying on stomach.
Pull you’re left heel toward your buttocks while holding the left ankle with your left hand tighten the left thigh muscle. You should be trying to extend the left lower leg towards the floor behind you. In reality your leg will not move but you will feel a stretch at the front thigh. Hold for a few seconds then relax and pull your heel towards your buttocks stretching the thigh some more. Change position and repeat with the other side.
Rotator Cuff Stretch:
Position: Standing or seated.
With your right hand grab your left elbow. Pull the left elbow across your upper chest. You will feel a stretch across your posterior left shoulder. Repeat with the other side.
Seated Abductor Stretch:
Position: Sitting on floor.
With your feet in front of you place the soles of your feet together and put your hands on the knees. Pull your knees into your hands isometrically (without movement) by tightening the thigh muscles. Hold for a few seconds then relax the thigh muscles. With your hands push the knees down to a new range of motion towards the floor. You should feel a stretch at your inner groin.
Seated Lateral Hip Stretch:
Position: Sitting on floor.
Place both legs straight out in front of you. Bend your left hip and knee and move the left foot over your right knee placing it on the floor. With the right hand hold your outer left knee and pull the knee up towards the right shoulder until you feel a stretch at the left outer hip. Twist your upper body to the left and your head to the right, breath in deeply and then twist further to the right. Your left hand will be palm down on the floor to provide stability. Change position and repeat with the other side.
Position: Lying on your side.
Lie on your right side and pull the left knee towards your chest. Hold the left knee with your right hand while you twist your upper body towards the left. Take a deep breath and then exhale as you twist further left. Repeat with the other side.
Standing Groin Stretch:
The feet should be a little bit wider then shoulder width apart. Keep your left foot facing forward and turn the right foot so that it is perpendicular to the left. Lean your body to the right by bending the right knee. Your left foot should stay facing forward with the outer part of the foot staying on the floor. You should feel a stretch on your right thigh groin area. Switch positions and repeat with the other side.
Standing Spinal Twist:
Place a stick behind your neck on the shoulders. Your hands should be shoulders width apart. Twist your upper body to the left until you feel resistance. Breathe deeply and then twist further while you relax your breath. Then move towards the right side.
Position: Standing or seated.
Place your right hand under left the elbow. Raise the left elbow over head so it is pointing toward the sky. The left hand should be reaching down your back. Push elbow towards the back. Repeat with the opposite side.
Frequently Asked Questions
Who can train with weights? :
The answer to this is any one who wants to. You don't have to be a bodybuilder, strength athlete or pro football player. You can be male or female. Yes, the number of women who train with weights has steadily increased over the past few years. Just go to your local gym or health club and you will see as many women working out as men. Age doesn't matter because everyone benefits from weights. If you have never lifted or you have not worked out for a long time it is recommended that your doctor check you out before starting.
How long a workout should last depend on the type of routine you are doing. The Power Lifting, Football and Bodybuilding Programs last anywhere from 1.5 to 3 hours. The less intense routines such as Beginner Level, Golf, Bike or Runner can take around an hour or less. You want to make training a part of your life, however don't make lifting your life.
What type of training facilities will you need to use these weight-training programs? Normally a weight gym or health club would be required to get the most out of your workouts. However this does not mean you can not train if you don’t have access to a facility such as this. If you are planning on getting and staying in shape a barbell with an assortment of weight plates is all you need. You should be able to find an old bench to use as a flat bench. Just make sure it is sturdy enough to support your body weight and the weight you are lifting. If you train at home or at a gym you will need a few other pieces of equipment to ensure your comfort and safety while lifting. You need to wear a loose fitting pair of workout shorts and a tee shirt with a good pair of sneakers for foot support. A good leather weight belt will be helpful in providing your back with support. Also a pair of workout gloves will give you added comfort while lifting.
Weight training offers an endless variety of ways to build the needed muscle, strength and power for your chosen sport. Each of these routines was designed to work each muscle group with a specific exercise. To avoid boredom you can substitute one exercise for another one of the same type. As an example: If the program calls for you to perform standing curls with a barbell you can substitute a curl machine exercise or a dumbbell movement in its place. In this way you should avoid staleness. Also if you don’t have access to certain equipment such as cable pulleys you can use dumbbells or put another exercise in its place. In this way you will be able to perform the routines and make good gains in both strength and conditioning.
Diet is a very complex and in-depth topic and we do not have the space to cover it completely here. If you eat 3 well balanced meals per day you should make good gains in weight training. By eliminating any foods high in fat, sugar and salt you can better your overall health. You should eat foods such as fresh
vegetables, fruits, whole grain breads, fish, poultry and dairy products such as eggs and skim milk. Lean red meat is also a good source of protein. If your training is very intense you might need additional protein and vitamin/mineral supplements.
Drug usage has become quite prevalent in strength sports the past several years. There are a wide variety of anabolic drugs in use and all of them are illegal. Anabolic steroids do increase muscular bulk and strength but at a great price. The only advice we can give is to not use steroids. Anabolic steroids have many side effects on the human body and none of them are good. They can cause high blood pressure, heart and liver disease and severe acne. Steroid usage heightens the male characteristic such as a deepening of the voice with thicker hair growth on the face and balding on the top of the head. Steroids also cause the user to become very aggressive and sometimes violent. If you think only men have these side effects then think again because women who take anabolic steroids will experience the same effects. So what alternative is there if you want to compete with the best in the world? With the great advancements in nutritional science and training techniques you can take the natural path and still be a champion. Also there are now drug free bodybuilding and power lifting organizations for men and women. Stay drug free and live a long healthy life!
Safety and Lifting Technique:
We have talked about safety and proper weight lifting technique in most of the routines. In some of the sections we did not talk about these topics because the routines are considered to be advanced programs. We would like to take this opportunity to reemphasize the importance of safety and lifting technique while training with weights. Always use spotters when doing any lying down exercises on a bench and always use collars on the bar. You should also warm-up thoroughly by doing the Flexibility Routines and lifting light weights for your beginning set. Weight lifting technique is very important while training. You should never use a weight that is too heavy for you. If you find yourself straining, swinging or using sloppy motions with the barbell then you are performing the exercises incorrectly. It is advised that you lessen the weight and perform the movement with a slow, strict and deliberate motion.
Exercise Description Omissions:
As you go through the various exercise routines you might have noticed some of the exercises are not described in the Exercise Description Sections. This is because these movements are weight machine exercises. Some of the exercises are as follows: Cable cross Oversee, Cable Press Down, Hamstring Curl, and Lat Pull Down, Leg Extension, Leg Press and Pec Deck. It would not be practical to describe these exercises here because these machines come in many different types and styles. If you are unfamiliar with these machines or don't know how to use them we suggest that you watch other trainees use them at the gym. Also most if not all exercise machines in the gym have a description printed on them to ensure that they are used properly. If you use proper lifting and safety techniques with free weights as well as weight machines you will not have any problems.
Weight Lifting Machines:
As you become more involved in weight training and weight lifting you will notice that weight machines can be used in place of most barbell or dumbbell exercises. Some trainees prefer working out with weight machines because of their ease of use. You do not have to worry about setting up and moving weights around the gym. Others do not like them because they can be restrictive and confining. With weight machines you are limited to just 1 movement per machine. For example if you are going to do curls on a machine you are restricted to doing just seated preacher curls. With a barbell you can do seated preacher, standing, concentration, reverse, cheat curls and many others. Also some people simply find weight machines uncomfortable. You will have to experiment with both to find out what is best for you.
Your choice to undertake a weight-training program could very well be the best decision you ever made in your life! There are many obvious health benefits from weight lifting such as having confidence with your physical presence being enhanced. Your every day life, your work or business, your energy level and your image of yourself can be improved. Also let’s not forget about improvement in your sport or activity. Keep training and you will see a new stronger and more muscular powerful you! Good Luck.
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