Click
on the picture and it will give you details on the
specific move.
When
training remember to start with at least three minutes
of cardiovascular exercise. When the muscles have
warmed do the stretches below or you could incorporate
them into your routine. Following this do all the
exercises and do them in order as you are working
the larger muscle groups first. Train about 2- 3
times per week and start on low weights.
week 1 -
2 stretches
stretches
continued
All these
moves are for both men and women.
How many
reps?
Perform
a warm up set of between 8 - 12 reps. Perform a
second set to MMF (Momentary Muscular Failure).
At the point of approximately 8 - 12 reps the muscle
should fail to complete any more reps. Then move
onto your next exercise.
How much
weight?
If
you cannot perform at least 8 reps of any exercise
then the weights you are using are too heavy, so
bring down the amount of weight you are using. If
you can do more than 15 reps (20 for the legs) then
the weights you have chosen are too light, so work
up slowly to an appropriate weight.
