12
EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
61$%B&J&f"%/%$#$#1+g&#(&1+%&01-/*%$%&090*%&13&)+&
%c%"0#(%;&(,0'&)(&1+%&(#$_,/4&J&f(%$g&#(&)&(%"#%(&13&
"%/%$#$#1+(4
Muscle Buildingh!1"F&91,"&-,(0*%(&+%)"&$'%#"&-)c#_
-,-&0)/)0#$9&)+<&/"1="%((#2%*9&#+0"%)(%&$'%&#+$%+(#$9&
13&91,"&%c%"0#(%4&J<^,($&$'%&#+$%+(#$9&*%2%*&13&)+&#+<#_
2#<,)*&%c%"0#(%&)(&31**1?(B&
e& G')+=%&$'%&)-1,+$&13&"%(#($)+0%&,(%<4
e& G')+=%&$'%&+,-.%"&13&"%/%$#$#1+(&1"&(%$(&/%"31"-%<4
O(%&91,"&1?+&^,<=-%+$&$1&<%$%"-#+%&$'%&)-1,+$&13&
"%(#($)+0%&$')$&#(&"#='$&31"&91,4&Q%=#+&?#$'&P&(%$(&13&a&
"%/%$#$#1+(&31"&%)0'&%c%"0#(%&91,&/%"31"-4&E%($&31"&P&
-#+,$%(&)3$%"&%)0'&(%$4&!'%+&91,&0)+&01-/*%$%&P&(%$(&
13&YN&"%/%$#$#1+(&?#$'1,$&<#33#0,*$9;&#+0"%)(%&$'%&)-1,+$&
13&"%(#($)+0%4
Toningh>1+%&91,"&-,(0*%(&.9&?1"F#+=&$'%-&$1&)&
-1<%")$%&/%"0%+$)=%&13&$'%#"&0)/)0#$94&5%*%0$&)&-1<%"_
)$%&)-1,+$&13&"%(#($)+0%&)+<&#+0"%)(%&$'%&+,-.%"&13&
"%/%$#$#1+(&#+&%)0'&(%$4&G1-/*%$%&)(&-)+9&(%$(&13&YV&$1&
NZ&"%/%$#$#1+(&)(&/1((#.*%&?#$'1,$&<#(01-31"$4&E%($&31"&
Y&-#+,$%&)3$%"&%)0'&(%$4&!1"F&91,"&-,(0*%(&.9&01-_
/*%$#+=&-1"%&(%$(&")$'%"&$')+&.9&,(#+=&'#='&)-1,+$(&13&
"%(#($)+0%4
Weight Lossh>1&*1(%&?%#='$;&,(%&)&*1?&)-1,+$&13&
"%(#($)+0%&)+<&#+0"%)(%&$'%&+,-.%"&13&"%/%$#$#1+(&#+&
%)0'&(%$4&Dc%"0#(%&31"&NZ&$1&PZ&-#+,$%(;&"%($#+=&31"&)&
-)c#-,-&13&PZ&(%01+<(&.%$?%%+&(%$(4&
Cross TraininghG1-.#+%&($"%+=$'&$")#+#+=&)+<&)%"1_
.#0&%c%"0#(%&.9&31**1?#+=&$'#(&$9/%&13&/"1=")-B
e& &5$"%+=$'&$")#+#+=&?1"F1,$(&1+&M1+<)9;&!%<+%(<)9;&
)+<&R"#<)94
e& &NZ&$1&PZ&-#+,$%(&13&)%"1.#0&%c%"0#(%&1+&>,%(<)9&)+<&
>',"(<)94&
e& &H+%&3,**&<)9&13&"%($&%)0'&?%%F&$1&=#2%&91,"&.1<9&$#-%&
$1&"%=%+%")$%4&
WORKOUT GUIDELINES
R)-#*#)"#C%&91,"(%*3&?#$'&$'%&%:,#/-%+$ )+<&*%)"+&$'%&
/"1/%"&31"-&31"&%)0'&%c%"0#(%4&O(%&91,"&1?+&^,<=-%+$&
$1&<%$%"-#+%&$'%&)//"1/"#)$%&*%+=$'&13&$#-%&31"&%)0'&
?1"F1,$;&)+<&$'%&+,-.%"(&13&"%/%$#$#1+(&)+<&(%$(&$1&
01-/*%$%4&I"1="%((&)$&91,"&1?+&/)0%&)+<&.%&(%+(#$#2%&
$1&91,"&.1<9i(&(#=+)*(4&R1**1?&%)0'&?1"F1,$&?#$'&)$&
*%)($&1+%&<)9&13&"%($4&
Warming Uph5$)"$&?#$'&V&$1&YZ&-#+,$%(&13&($"%$0'_
#+=&)+<&*#='$&%c%"0#(%4&J&?)"-_,/&#+0"%)(%(&91,"&.1<9&
$%-/%")$,"%;&'%)"$&")$%;&)+<&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%c%"0#(%4&
Working Outh8+0*,<%&W&$1&YZ&<#33%"%+$&%c%"0#(%(&#+&
%)0'&?1"F1,$4&5%*%0$&%c%"0#(%(&31"&%2%"9&-)^1"&-,(0*%&
="1,/;&%-/')(#C#+=&)"%)(&$')$&91,&?)+$&$1&<%2%*1/4&
>1&=#2%&.)*)+0%&)+<&2)"#%$9&$1&91,"&?1"F1,$(;&2)"9&$'%&
%c%"0#(%(&3"1-&?1"F1,$&$1&?1"F1,$4&
Cooling DownhR#+#('&?#$'&V&$1&YZ&-#+,$%(&13&($"%$0'_
#+=4&5$"%$0'#+=&#+0"%)(%(&$'%&3*%c#.#*#$9&13&91,"&-,(0*%(&
)+<&'%*/(&$1&/"%2%+$&/1($_%c%"0#(%&/"1.*%-(4&
EXERCISE FORM
M12%&$'"1,='&$'%&3,**&")+=%&13&-1$#1+&31"&%)0'&%c%"_
0#(%&)+<&-12%&1+*9&$'%&)//"1/"#)$%&/)"$(&13&$'%&.1<94&
I%"31"-&$'%&"%/%$#$#1+(&#+&%)0'&(%$&(-11$'*9&)+<&
?#$'1,$&/),(#+=4&>'%&%c%"$#1+&($)=%&13&%)0'&"%/%$#_
$#1+&('1,*<&*)($&).1,$&')*3&)(&*1+=&)(&$'%&"%$,"+&($)=%4&
Dc')*%&<,"#+=&$'%&%c%"$#1+&($)=%&13&%)0'&"%/%$#$#1+&)+<&
#+')*%&<,"#+=&$'%&"%$,"+&($"1F%4&6%2%"&'1*<&91,"&."%)$'4
E%($&31"&)&('1"$&/%"#1<&13&$#-%&)3$%"&%)0'&(%$B&
e& &M,(0*%&Q,#*<#+=hE%($&31"&$'"%%&-#+,$%(&)3$%"&%)0'&
(%$4&
e& &>1+#+=hE%($&31"&1+%&-#+,$%&)3$%"&%)0'&(%$4
e& &!%#='$&L1((hE%($&31"&PZ&(%01+<(&)3$%"&%)0'&(%$4&
STAYING MOTIVATED
R1"&-1$#2)$#1+;&F%%/&)&"%01"<&13&%)0'&?1"F1,$4&!"#$%&
$'%&<)$%;&$'%&%c%"0#(%(&/%"31"-%<;&$'%&"%(#($)+0%&,(%<;&
)+<&$'%&+,-.%"(&13&(%$(&)+<&"%/%$#$#1+(&01-/*%$%<4&
E%01"<&91,"&?%#='$&)+<&F%9&.1<9&-%)(,"%-%+$(&1+0%&
)&-1+$'4&>1&)0'#%2%&=11<&"%(,*$(;&-)F%&%c%"0#(%&)&
"%=,*)"&)+<&%+^19).*%&/)"$&13&91,"&*#3%4&