Eight exercises are included in this program. All major muscle groups are worked with compound and isolation exercises.
Squat: Mainly works the quads (thigh) and gluteal (butt) muscles; the hamstrings and inner thigh muscles are involved, depending on form and feet position. Feel free to use fixed barbells, plates, or dumbbells. Dumbbells can be positioned hanging at your sides or held at your shoulders. Barbells can rest on your shoulders behind your head (back squat) or in front, though the back squat is the standard. The basic squat form is similar for all methods used, with minor adjustments for position of the bar or dumbbells. The most important form reminders are:
- Don't lean forward or get too far onto the front of your foot; keep your knees beyond the line of your toes.
- Keep the spine straight, not curved over, as you go down and up.
Bench Press: Works the triceps (back of arm) and chest pectoral muscles. A dumbbell press on an adjustable bench can be substituted for the more formal bench press with rack, although you will need to go to the rack for lifting heavier weights. Use a spotter, if necessary. As you move an adjustable bench more to the upright position, the deltoid shoulder muscles become more involved.
Deadlift: Works the hamstrings, quads, back, neck, gluteals, arms, and abdominal muscles with varied intensity. Deadlifts are a great all-round bulking-up exercise, but they require very hard work. You can do complete lifts from the floor and then back down again under control, resting for a few seconds and repeating. Or, you can lower the weights to shin level without release, then repeat. A straight back is key to the safety of this lift, and you must work up to the 5X5 using light weights. An adequate warm-up is mandatory for each session. This is usually done with very light weighs or even a bar without weights.
Overhead Press: Works the shoulder and triceps muscles. Done properly, it also involves the abdominal muscles as you brace for the lift. This exercise can be done with a barbell or dumbbells, sitting on a bench or standing, or with a shoulder press machine.
Lat Pulldown Machine: Works the mid to lower back muscles, biceps, and lower-arm muscles.
Seated Cable Row Machine: Works the mid to upper back muscles, as well as the rear shoulder muscle. Varying the width of grip can emphasize different individual muscles for this exercise and the lat pulldown.
Triceps Kickback: Works the triceps muscles at the rear of the upper arm.
Arm curl: Works the biceps and lower front arm muscles.
Summary of Weight Training Programs
This 20-session program is designed to fit into a larger cycle of weight training and should not be done prior to the preparatory Basic Strength and Muscle program, or something similar. These preparatory programs get the body used to the stresses, strains, and processes of weight training. Once you have completed a preparatory program, you may need to decide what suits your goals best.
