BEGINNER
Do a total-body workout two
or three times a week. After you finish your
shoulder exercises, you can try one set of
weight to 12 repetitions of the following
exercises (except where noted):
Lat pulldown
Squat or leg press
Leg curl
Dumbbell chest press
Cable or dumbbell row
Cable triceps extension
Dumbbell biceps curl
Crunch (15–20 repetitions)
INTERMEDIATE
Divide your program
into two workouts: one for the upper body,
one for the lower. Alternate between the
two workouts, taking a day off after each.
So you would do the upper-body workout
on Monday and Friday of one week and the
lower-body workout on Wednesday, then
the following week do the lower-body
workout on Monday and Friday and the
upper-body workout on Wednesday.
Upper-body workout
After doing this
shoulder program, choose one exercise
each for chest, back, biceps, and triceps.
Do two or three sets of the chest and back
exercises and one or two sets of the arm
exercises.
Lower-body workout
Choose one “hipdominant”
exercise, meaning that the main
emphasis of the exercise is on the hamstrings
and gluteals (examples: stepups and
any variety of deadlift). Then choose one “knee-dominant” exercise, meaning the
emphasis is on the quadriceps muscles—
the front of the thigh. (Squats, leg presses,
and lunges qualify.) Do two or three
warmup sets and two work sets of each.
(Use heavier weights and do fewer repetitions
in each warmup set. A work set means
you’re using the most weight you can for
that number of repetitions.) Add your
choice of abdominal and calf exercises.
ADVANCED
Divide your workout into
four parts. Do each once a week; don’t
work out more than 2 days in a row.
1. Shoulders and arms
2. Knee-dominant exercises (described
above), plus abs and calves
3. Chest and back
4. Hip-dominant exercises (also above),
plus abs and calves again
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