Lifting Programs

for Physical Best

Designed by Jeff Dresser

Introduction

What is your goal?

Sets Reps Weights Rest

Strength 3-5 low (3-8) heavy (75-80% of max) 2-5min

Toning and Endurance 2-3 high (12-20) low (50-60% of max) 20-30 sec

Combination 3-5 moderate (8-12) moderate (70-80% of max) 60-90 sec

Lifting Exercises

Use this link to see an exercise directory.

http://www.exrx.net/Lists/Directory.html

Use this link to see Netfit Team fitness information.

http://www.netfit.co.uk/menu.htm

http://strengthtraining.asimba.com/fitness_info/index.html

Exercises for developing the chest muscles

http://www.exrx.net/Lists/ExList/ChestWt.html#anchor165455

Fly’s Bench Press

Dumbbell Bench Press Incline Bench Press

Dumbbell Incline Press Decline Bench Press

Dumbbell Decline Press Push-ups

Parallel Bar Dips Lying Fly

Cable-Crossovers: Standing Fly

Exercises for developing the biceps:

http://www.netfit.co.uk/bic1.htm

Standing Dumbbell curl Seated dumbbell Curl

Incline dumbbell curl Preacher curl Cable curl

Exercises for developing the triceps:

http://www.netfit.co.uk/tri1.htm

Upright Parallel dips Close grip bench press Lying Barbell Curl

Dumbbell triceps extension Seated triceps press

Pulley Pull Down Dumbbell kickbacks

Cable and pulley machine triceps extension (one or two arm

Exercises for developing the Forearms:

http://www.exrx.net/Lists/ExList/ForeArmWt.html

Seated Wrist Curl Standing Wrist curl

Seated reverse curl Wrist roll

Exercises for developing the shoulders:

http://www.exrx.net/Lists/ExList/ShouldWt.html

Military Press Dumbbell press

Dumbbell side Lateral Raises Upright Row

Cable side Laterals Incline Dumbbell Laterals

Alternate Front Dumbbell Raises

Bent-over dumbbell side lateral Raises

Exercises for developing the abdominal muscles:

http://www.netfit.co.uk/abdmen.htm

http://www.netfit.co.uk/abd1.htm

http://www.netfit.co.uk/abdominals-web-site.htm

Sit ups Leg Raises Crunches Hanging leg raises Side sit-ups Side bends

Twisting Seated bench leg tuck

Exercises for developing the back:

http://www.exrx.net/Lists/ExList/BackWt.html

Shrugs (Upper back) Up-right Rows (Upper back)

Chin Ups (Mid-back) Wide grip chin-ups (mid-back)

Lat Pull down (Mid-back) Dead lift (Lower back)

Front or behind the neck

Seated Pulley Rowing (Mid-back) -Arm Rowing (Mid-back)

T-Bar Rowing (Mid-back) lover (Mid-back)

Exercise for developing the thighs and glutues:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html

Squats

http://www.exrx.net/Lists/ExList/ThighWt.html

Leg Press Leg Extension

Lying leg Curl Lunges

Exercises for developing the calves:

http://www.exrx.net/Lists/ExList/CalfWt.html

Standing Calf Raise Leg press machine

One-leg calf raise

Fitness Calculators

Body Composition:

http://www.exrx.net/Calculators/BodyComphtml

Target Heart Rate:

http://www.exrx.net/Calculators/TargetHeartRate.html

Maximum lift calculations:

http://www.exrx.net/Calculators/OneRepMax.html

Conclusion

Fitness Testing

Check these testing areas to evaluate your fitness.

†Fitness Calculators

http://www.exrx.net/Calculators.html

Check OUT these workouts:

http://www.netfit.co.uk/wkmen.htm

Other types ofworkouts:

Power Lifting Workouts:

http://www.exrx.net/WeightTraining/PowerliftingPrograms.html

Many other workouts:

http://www.netfit.co.uk/wkmen.htm

http://www.exrx.net/WeightTraining/LightHeavy.html

Credits & References

ExRx (Exercise Prescription) on the net is a resource for the exercise professional, coach, or fitness enthusiast.

http://www.exrx.net/index.html

http://www.exrx.net/People/SpecialThanks.html

Workout Sheet: Click here to get word version of Lifting sheet.

Physical Best Lifting Record Weeks of September ----------------- Jeff Dresser

Monday 8 Minute Abs.

Bench

Dead Lifts

Curls

Monday 8 Minute Abs.

Bench

Dead Lifts

Curls

3 set of 10-15

Tuesday

Dips

Mile

Tuesday

Dot

2 Block

Wednesday Ladder and Dots

Squats

Cleans

Aux.

Wednesday Ladder and Dots

Squats

Cleans

Aux.

3 set of 10-15

Thursday

40 yd.

1/2 Mile

Thursday

2 Block

Vertical Jump

Friday 8 Minute Abs.

Towel Bench

Box Squats

Curls

Friday 8 Minute Abs.

Towel Bench

Box Squats

Curls

3 set of 10-15