8
Alternate French Curl
Keep your upper arms stationary.
Forearm Curl—(a) Palm Up, (b) Palm Down
Keep your arm stationary. Raise and lower the
dumbbell using only wrist motion.
Triceps Kick Back
Keep your upper arm stationary and move the
dumbbell straight back.
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
The only way to increase the size and strength of your
muscles is to push them close to their maximum
capacity. When you progressively increase the intensi-
ty of your exercise, your muscles will continually adapt
and grow. You can tailor each exercise to the proper
intensity level in two ways:
• by changing the amount of weight used
• by changing the number of “repetitions” or “sets” per-
formed (A repetition is one complete cycle of an
exercise, such as one sit-up. A set is a series of rep-
etitions).
The proper amount of weight for each exercise
depends upon the individual user; you must select the
amount of weight that is right for you. Begin with 3
sets of 8 repetitions for each exercise you perform.
Rest for 3 minutes after each set. When you can com-
plete 3 sets of 12 repetitions without difficulty, increase
the amount of weight.
Toning
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of weight and increase the number of repeti-
tions in each set. Complete as many sets of 15 to 20
repetitions as possible without discomfort. Rest for 1
minute after each set. Work your muscles by complet-
ing more sets rather than by using more weight.
Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Many people desire a complete and balanced fitness
program. Cross training is an efficient way to accom-
plish this. One example of a balanced program is:
• Plan weight training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling or swimming on Tuesday and Thursday.
• Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of weight training and aerobic exer-
cise will reshape and strengthen your body and devel-
op your heart and lungs.
Exercise Guidelines
Shoulder Shrug
Keep your arms straight and shrug your shoul-
ders up as far as possible.
