Exercise Training Programs & Fitness Workouts. The 29 Hardest Abs Exercises Slideshow. Quick workout ideas and graphics. Exercise & Muscle Directory. Videos. How to Get a Complete Workout with Nothing But Your Body. GAIN Fitness - Personal Trainer Quality Workouts. Designing a Resistance Training Program - McKinley Health Center - University of Illinois. Your fitness goal The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal. Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association.
Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Your fitness plan The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Rotation 1 Rest 60 - 90 seconds between sets. Rotation 2 Exercise suggestions The last step is choosing the specific exercises you want to do for each muscle group in your program.
Upper Back Prone/seated rows Push-ups Pull-ups Lower Back Superman Trunk extension The plank Chest Bench press (flat, incline, decline) Flys Push-ups Biceps Curls Hammer curls Preacher curls Triceps. Killer Ab Workout. Two hundred sit-ups. One hundred push ups. Fitness.jpg (JPEG Image, 180x360 pixels)