SAMPLE EXERCISE
PROGRAMS
A. Exercise your complete body every other day, up to three
times a week. The one day rest enables your body to recover from the
previous workout.
B. Alternate your daily workouts. One day isolate the upper
body exercises, and the next day perform the lower body exercises.
It is important to first establish specific and realistic
goals. You should determine your long term goal and then set a series
of short term goals that will help you attain your long term goal. For
maximum results, follow a complete fitness program that includes proper
nutrition, aerobic exercise and strength training.
SAMPLE TRAINING METHODS
1. FOR MUSCULAR ENDURANCE & DEFINITION:
This training
method incorporates achieving and maintaining a high cardiovascular
(heart) rate and helps burn away excess fatty tissue. It also adds
muscle definition and muscular endurance to your entire body. Exercises
are most commonly performed for 15 to 20 repetitions and 3 to 4 sets
using a light to moderate weight. The rest period between sets should
be about 30 seconds. These short rest intervals will help maintain an
elevated heart rate and prevent the muscles from cooling down.
2. FOR STRENGTH:
This type of training is the most popular
of the three and is designed specifically for increasing strength
throughout the muscle and the muscle-tendon junction. This type of
training is especially important for athletes. Normally, exercises are
performed using moderate to heavy weight for 8 to 12 repetitions and 2
to 3 sets. The rest period between sets should be from 60 to 90
seconds. This allows a degree of muscle recovery before you hit them
again.
3. FOR POWER & MUSCLE MASS:
This is the method most
often used by bodybuilders and is recommended only for the intermediate
and advanced lifter. The weights used are heavy – this shocks the
muscles and stimulates a more rapid increase in muscle size. Usually
exercises are performed for 2 to 6 repetitions and 3 to 4 sets using
very heavy weight. The rest period between sets should be 3 to 4
minutes. The prolonged rest periods allow ample time for recovery
between sets.
A repetition is defined as one complete movement from the
starting position, through the full range of motion, and back to the
starting position. A set is defined as a series of continuous
repetitions. Start your exercise program conservatively. Select a
weight for each exercise that is easily performed for the full range of
motion. Learn to feel your body’s responses and change your program and
training method accordingly. See Owner’s Manual for more information.
The following exercises were preformed on the Body-Solid G5S
Home Gym, but should apply to any selectorized home gym system.
