There is nothing that will enhance your results like weight-training. Here are some suggested guidelines when weightlifting.

• Weight train intensely, three times per week on alternating days with aerobic exercise three times per week.
  
• Alternate training the major muscles of the upper and lower body.
• Perform two exercises for each major muscle group of the upper body.
• Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
• For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
• Always plan your training before hand.
• Record all your weightlifting exercised in a journal or sheet of paper indicating the exercise selected and weight lifted.

Daily Training Guide
Day 1  Upper Body Training	Chest/Shoulders/Triceps/Back/Biceps
Day 2  Cardiovascular Workout
Day 3  Lower Body Training	Quads/Hamstrings/Calves/Abdominals
Day 4  Cardiovascular Workout
Day 5  Upper Body Training	Chest/Shoulders/Triceps/Back/Biceps
Day 6  Cardiovascular Workout
Day 7  Rest

Upper Body	Lower Body
Chest	Quadriceps
Choose Exercise from List	Choose Exercise from List
Barbell Bench Press	Barbell Squats
Barbell Incline Presses	Leg Presses
Dumbbell Bench Presses	Leg Extensions
Dumbbell Incline Presses	Repetitions: x12, x10, x8, x12, x12
Dumbbell Flyes	Hamstrings
Cable Crossovers	Choose Exercise from List
Repetitions: x12, x10, x8, x12, x12	Dumbbell Lunges
Back	Straight-Leg Deadlifts
Choose Exercise from List	Lying Leg Curls
Pull-Ups	Repetitions: x12, x10, x8, x12, x12
Wide-Grip Lat Pulldowns	Calves
One-Arm Dumbbell Rows	Choose Exercise from List
Seated Cable Rows	Seated Calf Raises
Back Extensions	Standing Heel Raises
Straight Arm Pulldowns	Repetitions: x12, x10, x8, x12, x12
Repetitions: x12, x10, x8, x12, x12	Abs
Shoulders	Choose Exercise from List
Choose Exercise from List	Floor Crunches
Seated Dumbbell Presses	Oblique Floor Crunches
Front Raises	Decline Crunches
Lateral Raises	Decline Oblique
Reverse Flyes	Hanging Knee Raises
Upright Cable Rows	Reverse Crunches
Upright Barbell Rows	Cable Crunches
Repetitions: x12, x10, x8, x12, x12	Cable Oblique Crunches
Biceps	Repetitions: x12, x10, x8, x12, x12
Choose Exercise from List
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Repetitions: x12, x10, x8, x12, x12
Triceps
Choose Exercise from List
Seated Dumbbell Presses
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
Repetitions: x12, x10, x8, x12, x12

5 Ways to improve your fitness level now.

*Disclaimer: Not all exercise is suitable for everyone. To reduce the risk of injury, consult your doctor before beginning this or any exercise program. The instruction presented herein is in no way intended as a substitute for medical counseling. If you have had a joint replacement or if you have osteoporosis, or any other special medical condition, follow all precautions.