Total Body Weight Training

Simple Total Body Weight Training Program

All exercises must be done in order of list.  This is to maximize the amount of energy required by the specific muscle group to obtain the highest efficiency of the exercise.   2-3sets/12-15reps of each exercise should be performed.  Abdominal crunches, 30-50 reps, should be done without weight.

Record all workouts in a journal to insure accurate progression of resistance.

Dumb Bell Alternating Lunges

Machine Leg Extensions

Machine Leg Curls

Toe w/ Dumb Bell Calf Raises

Flat Dumb Bell Press

Bent Over Dumb Bell Rows

Lat Pull-Downs

Sitting Dumb Bell Lateral Raises

Dumb Bell Shoulder Press

Cable Tricep Press

Alternating Bicep Dumb Bell Curls

Abdominal Crunches

1.  Dumb Bell Alternating Lunges

2.  Machine Leg Extensions

3.  Machine Leg Curl 

4.  Toe w/ Dumb Bell Calf Raises

7.  Lat Pull-Downs

8.  Sitting Dumb Bell Lateral Raises

9. Dumb Bell Shoulder Press

10.  Cable Tricep Press