Contents

Climbing the Steps to Weight Training Success

Acknowledgments

Fundamentals of Weight Training

Step 1     Learning About Equipment and Its Proper Use

Step 2     Mastering Stretching, Lifting, and Spotting Skills

Step 3     Learning How to Select Exercises and Training Loads

Step 4     Selecting Chest Exercises and Training Loads

Step 5     Selecting Back Exercises and Training Loads

Step 6     Selecting Shoulder Exercises and Training Loads

Step 7     Selecting Upper Arm Exercises and Training Loads

Step 8     Selecting Leg Exercises and Training Loads

Step 9     Selecting Core Exercises and Training Loads

Step 10   Selecting Total-Body Exercises and Training Loads

Step 11   Completing Your First Workout

Step 12   Applying Program Design Principles

Step 13   Learning How to Manipulate Training Variables to Maximize Results

Step 14   Designing Your Own Program

Answer Key

Glossary

Conversion Chart

References

About the Authors