One): Include 8-10 training exercises that involve the major muscles
groups. Choose your focus from the left column of the table
(Column Two): The amount of weight determined by 1 maximum lift to near
One Rep Max
Test: Do a lightweight warm-up of the exercise prior to attempting
the maximum amount of weight you can lift one time. Perform this test
for these major areas:
Gluteus Maximus and Hamstrings (legs)
(front upper arm)
Repetitions (Column Three): Number of times the weight is lifted.
One complete repetitions should take about 5 seconds to complete. Usually
3 seconds is used to complete the concentric phase and 2 seconds is
used to complete the eccentric phase. The repetition is a slow and controlled
movement through the full range of the joints used for the exercise.
Four): A group of repetitions equals one set separated by rest periods.
Complete the number of repetitions for at least one set. Beginners may
choose to add the required sets as strength improves.
Five): Recovery of the muscles can take place by complete rest without
another exercise or by alternating muscle(s) exercised with different
(Column Six): This the number of sessions dedicated to weight training.
Some day(s) may include more than one workout session. Strive to meet
the minimum days recommended in the sixth column.