• Introduction
• Exercises and Exercise Order
• Progressions

What follows is a very generalised weight training program.

OVERVIEW:

• The exercises are the PRIMARY exercises from above
• The exercises are initially performed on machines so that the novice weight lifter can get used to lifting weight. Advanced lifter should use free weights whenever possible and practical.
• 3 sets of 20 reps of each exercise for the first four weeks.
• Followed by 3 sets of 12 reps of each exercise for the last four weeks
• Rest Interval of 2-3 minutes between sets (of the same exercise)
• After 1^st fortnight weight training should be performed 3 times per week (no less than two time per week) with the weight training sessions placed at equal intervals throughout the week (e.g. Monday, Wednesday & Friday or alternatively Tuesday, Thursday & Saturday). The enables the muscle to recover during the rest day.
• The 20 reps was chosen as it places less stress (intensity) on the joints and developing musculature until the body has strengthened a bit and technique has developed. It is more likely that excessive load = excessive intensity will cause damage rather than the volume at this stage.
• The 12 reps were chosen as it is the maximal reps recommended in a hypertrophy (growth) program which should keep the loading (intensity) as low as possible.

1) Leg press - to be replaced by squats as soon as possible (3-4 weeks)

2) Bench press (machine progressing to free flat bench)

2) Leg curls (hamstring curls)

3) Bench pulls or Lat pulldowns

3) Calf raises

4) Shoulder press (machine progressing to free weights)

4) Crunch sit ups

5) Bicep curls (machine progressing to free weights)

5) Back raises

6) Tricep press

6) Neck exercises

Ideally you should do the exercises in the order presented above, if possible you could try and alternate between the exercises in the pairs stated above ie 1 set of 20 bench press followed by 1 set of 20 leg curls followed by 1 set of 20 bench press followed by 1 set of 20 leg curls until the 3 sets of each are completed. The rest period between sets of the same exercise stays the same (2-3 minutes), however the second exercise can be done during the recovery period of the first exercise.

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