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Start of the weights

Scott Birdby Scott Bird
March 13, 2004

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After talking to a few friends of mine (all of whom are much fitter than I am) and reading up on the pros and cons of various weight training methods, I established a routine which consists of the following :

Sunday
Legs and abs
Romanian deadlift
Overhead squat
Split squat - left leg
Split squat - right leg
Hamstring curl
Leg extension
Abdominal crunch

Monday
Cardio
Exercise bike
Walking

Tuesday
Chest, shoulders, triceps
Incline dumbell press
Flat bench press
Seated dumbell shoulder press
Single arm French press - left arm
Single arm French press - right arm

Wednesday
Cardio
Exercise bike
Walking

Thursday
Back, biceps
Bent-over barbell row
Push-ups
Seated incline dumbell curl - left arm
Seated incline dumbell curl - right arm

Friday
Cardio
Exercise bike
Walking

Saturday
Rest day
Walking

All of the weight routines are preceded by 10 mins on the bike (level 3) - just to warm up. I also do stretches prior to each exercise - specific to the muscles I'm about to work. The routines end with a bit more warm-down stretching.

Unfortunately the 50kg set of plates I got with the bench doesn't include any small weights (the lowest is 7.5kg), which means that some of the exercises are done using bars/body weight only for now.


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