1 DAY WEIGHT TRAINING ROUTINE

Weight training sessions may vary depending on the ability of the trainer and time spent addressing weights. Read the 'Weight Training Guide' to see the basic incrimental steps before getting into more advanced routines.

The whole body in a day routine is generally for the trainer who manages around 2-3 session of weight training a week (or for the more advanced trainer to aid in muscle maintanance). Make sure you split the sessions up (ie: don't train on consecutive days) to ensure muscle recovery.

As listed in the weight training guide this program will involve a light warm up followed by another 3 sets per major muscle group, along with some work on the smaller muscles as well. The four set routine may involve increases in resistance. The first set is considered a warm up set using a light weight of around 15-20 repetitions. The second set is a build up set using a moderate weight for around 12-15 repetitions. The 3rd and 4th set are the harder sets using a moderately solid weight for around 10-12 repetitions. The intermediate routine is also conducted 2 or 3 time per week and may look like this.
  • Warm up: Cardio 5-10 minutes easy.
  • Legs: Squats (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
  • Chest: Bench Press (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
  • Back: Lat Pulldown (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
  • Seated Row (set 1) 12-15 reps (2) 10-12 (3) 10-12.
  • Biceps: Bicep curls (set 1) 12-15 reps (2) 10-12 (3) 10-12.
  • Shoulders: Shoulder press (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
  • Triceps: Tri pushdowns (set 1) 12-15 reps (2) 10-12 (3) 10-12.
  • Abdominals: Crunches 3 sets of 25 reps
  • Stretch: Whole body - Passive.

This session is based on standard equipment within the gym. If applying this routine at home you should get a personal trainer in for a session or two to modify it to the equipment you have.
ADVERTISED LINKS
 
... ...