callmehealthy: The following sample weight training programs should follow the parameters in the tab
callmehealthy: The following sample weight training programs should follow the parameters in the table above. Exercises should be completed in the sequences set out. Program 1 - Bodyweight Exercises · Burpees · Push ups · Lunges · Crunches · Box step up with knee drive · Pull ups · Alternating split squats · Supermans See the circuit training exercises article and abdominal exercises article for exercise descriptions. Program 2 - Medicine Balls & Resistance Bands · Medicine ball lunge cross over · Resistance band lateral rows · Medicine ball oblique crunches · Resistance band squats · Medicine ball kneel to push ups · Resistance band lunges · Medicine ball reverse curls · Resistance band bent over rows · Medicine ball single leg chops · Resistance band biceps curls See the medicine ball exercises article and resistance band exercises article for exercise descriptions. Program 3 - Free weights · Dumbbell squats · Bench presses · V sit ups · Deadlifts (light weight) · Bent over rows · Back extensions · Lunges · Seated dumbbell shoulder presses · Russian twists with dumbbell · Calf raises The weight training programs could also be combined taking various exercises from each. -- source link
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