Weight-Training Routines

Beginner

Full-Body Workout

Do this workout 3 days per week. For each of the following moves, you should perform 2 sets of 15 reps. This means you will complete an entire movement from start to finish (e.g., bending and then extending your leg in the leg press) 15 times for 1 set, rest for 20 to 30 seconds and then complete the second set by doing the exercise another 15 times.

NOTE: Always start by warming up on cardio equipment for five minutes. Your muscles should be warm when you start training with weights to help prevent injury.

THIGHS AND BUTTOCKS

Leg Press

TARGET MUSCLES: Quadriceps, Glutes and Hamstrings

SET UP: Set the machine to an appropriate weight for you. Lie on the machine and place your feet on the footrest, hip-width apart. Push the footrest off the rack and unlock the machine by twisting the handles outward.

ACTION: Lower the weight until your legs are bent at a 90° angle, with your knees in line with your ankles. Extend your legs back to the starting position and repeat.

HAMSTRINGS

Lying Hamstring Curl

TARGET MUSCLES: Hamstrings

SET UP: Adjust the weight on the machine to one that allows you do to 15 reps. Adjust the footrest so that it will fall just above your ankles when you are lying down. Climb into the machine face down, putting your lower legs underneath the footrest.

ACTION: Curl the footrest up toward the back of your legs and then return to the starting position with control. Repeat this action.

CALVES

Seated Calf Raise

TARGET MUSCLES: Soleus

SET UP: Adjust the height of the kneepad so it rests lightly on your knees. The balls of your feet should be resting lightly on footrest with your heels extending downward off the footrest to enable a stretch in your calf area.

ACTION: Press up onto the balls of your toes to lift the weight. Return to the starting position and repeat this action.

BACK

Cable Row

TARGET MUSCLES: Rhomboids, Latissimus Dorsi and Trapezius

SET UP: Select an appropriate weight that will allow you to do 15 reps. Select the double-D grip. Bend forward and grasp the handle, and then carefully sit back on the bench with your back upright and a slight bend in your knees. Hold the grip with your arms extended.

ACTION: Pull the grip into your midsection, keeping your elbows close to the sides of your body. Return to the starting position. Repeat this action.

CHEST

Incline Dumbbell Press

TARGET MUSCLES: Pectoralis Major and Minor

SET UP: Adjust the back of an adjustable bench to a 30° – 45° angle, and adjust the seat up to a slight angle. Lie back on the bench with your feet flat on the floor. Hold a dumbbell in each hand with your arms bent, your elbows straight out to the sides and your hands in line with your shoulders.

ACTION: Extend your arms so the dumbbells meet above your chest. Lower back to the starting position, keeping your elbows straight out to the side and feeling a stretch in your chest. Repeat this action.

BICEPS

Alternating Dumbbell Curl

TARGET MUSCLES: Biceps

SET UP: Hold a dumbbell in each hand. Place your arms down at your sides.

ACTION: Curl the right dumbbell with an underhand grip to nearly touch your shoulder. While lowering the right arm down to the starting position, curl the left dumbbell up as you did with the right, keeping your body still and your elbows at your sides. Do not swing your body. Repeat this action. If you prefer, you can lift both arms at the same time.

TRICEPS

Triceps Kickback

TARGET MUSCLES: Triceps

SET UP: Hold a dumbbell in your right hand. Kneel on a flat bench with your left knee and place your right foot flat on the floor. Support your upper body with your left hand. Your back should be flat, your right arm tucked in close to your side, elbow at a 90° angle.

ACTION: Extend your right arm back until it is straight, without moving it away from your body. Keep your upper arm tucked in close to your torso. Return to the starting position. Repeat this action until you have completed all repetitions, and then switch your body position to repeat the movement with the left arm.

ABS

Crunch

TARGET MUSCLES: Abdominals

SET UP: Lie on a mat with your knees bent and your feet flat on the floor. Hold your hands crossed over your chest.

ACTION: Use your abdominals to lift your shoulder blades up off the mat then lower back down to the starting position. Keep your gaze fixed on a point on the ceiling throughout the movement. Repeat this action. Once you have developed some abdominal strength you can do this movement with your hands at your head.

Intermediate

Split Routine: Upper Body and Lower Body

2 times each week for each body part, 3 sets of 12 reps

Now that you’ve been working out for a few months, you can try a split routine. This means that you’ll train your lower body and abs on days 1 and 4, and your upper body on days 2 and 5.

Lower Body and Abs – Days 1 and 4

THIGHS AND BUTTOCKS

Lunge

TARGET MUSCLES: Quadriceps, Glutes and Hamstrings

SET UP: Stand with feet together holding a dumbbell at arms’ length in each hand with an overhand grip.

ACTION: Step forward with your left foot and lunge down until your right knee nearly touches the ground. Make sure your left knee is in line with your left ankle. Keep your back straight. Push off your left foot to return to the starting position. Then repeat the action with your right leg.

THIGHS AND BUTTOCKS

Smith Machine Squat

TARGET MUSCLES: Quadriceps, Glutes and Hamstrings

SET UP: Adjust the height of the barbell so when you climb underneath it and stand up, it will come off its supports. Place weight plates on both sides to total desired weight. Stand with your feet hip-width apart under the barbell and lift off the supports.

ACTION: Holding the barbell lightly, bend your knees and hips as if you were sitting in a chair. Come down as far as you can, making sure your knees don’t jut out beyond your toes. Return to the starting position and repeat.

HAMSTRINGS

Stiff-Leg Deadlift

TARGET MUSCLES: Hamstrings and Glutes

SET UP: Hold a dumbbell at arms’ length in each hand, resting your hands lightly on your thighs. Place your feet hip-width apart with knees very slightly bent.

ACTION: Flex your hips so the dumbbells travel down toward the floor. Keep a slight bend in your knees and your back flat. Staring straight ahead at a spot on the wall or at yourself in the mirror will help you keep your back from rounding. Return to the starting position, keeping the weight of your body on your heels. Repeat.

CALVES

Standing Calf Raise

TARGET MUSCLES: Gastrocnemius and Soleus

SET UP: Set an appropriate weight. If necessary, adjust the shoulder pads so when you climb underneath them and stand up, they are resting securely on your shoulders. This may feel heavy on your shoulders. Stand with your feet hip-width apart, the balls of your feet resting lightly on the footrest and your heels extending down off the footrest until you feel a stretch in your calves. Hold the grips with your hands.

ACTION: Press upward onto the balls of your feet. Then return to the starting position with control. Repeat this action.

ABS

Ball Crunch

TARGET MUSCLES: Abdominals

SET UP: Lie back on an exercise ball with it resting under your upper back. Hold your hands under your head with your elbows bent and out to the sides. Conversely, you can cross your arms over your chest. Keep your knees bent and close together to form a tabletop position. Keep your abs tight. Keep your eyes fixed to one spot on the ceiling.

ACTION: Lift your head and shoulder blades off the ball using your abs and without yanking on your neck. Keep your eyes fixed to the ceiling. Return to the starting position and repeat.

CORE

Plank

TARGET MUSCLES: Abdominals and Erector Spinae

SET UP: Lie on your stomach on a mat. Position your elbows underneath your shoulders.

ACTION: Press up onto your forearms and toes. Keep your body in a straight line. Hold this position for as long as you can. Each time you do it, try to hold a little longer.

Upper Body – Days 2 and 5

CHEST

Incline Flye

TARGET MUSCLES: Pectoralis Major and Minor

SET UP: Adjust the back of a flat bench to a 30° – 45° angle. Sit on the bench with your feet flat on the ground and your back against the backrest. Hold a dumbbell in each hand and extend your arms out at shoulder height with a slight bend in your elbows.

ACTION: Bring the dumbbells together to meet above your chest. Lower back to the starting position. Repeat.

BACK

Bent-Over Barbell Row

TARGET MUSCLES: Trapezius, Rhomboids, Latissimus Dorsi, Posterior Deltoids and Erector Spinae

SET UP: Set a loaded barbell on the floor and stand behind it, feet hip-width apart. Squat down and, using your legs and with your back flat, stand up with the barbell. Have a slight bend in your knees and flex your hips so that your upper body is tilted forward. Looking straight ahead at yourself in the mirror or at a spot on the wall will help you keep your back in the correct position.

ACTION: Using your back muscles and without yanking your neck, pull the barbell into your upper abdominal area. Keep your abdominals tight and your back flat or arched – never rounded! Return to the starting position and repeat the movement.

LATS

Lat Pulldown

TARGET MUSCLES: Latissimus Dorsi, Trapezius, Posterior Deltoids and Rhomboids

SET UP: Adjust the weight on the machine. Make sure the bar is in place. Adjust the kneepad to rest lightly on your knees. Your feet should be flat on the floor with your back straight and your hands holding either side of the bar. You will have to stand up slightly to grasp the bar.

ACTION: Keeping your back arched and sitting up straight, pull the bar down in front of you until it reaches just above your chest bone. Return to the starting position and repeat.

SHOULDERS

Side Lateral

TARGET MUSCLES: Lateral Deltoids

SET UP: Stand with feet hip-width apart. Hold a dumbbell in each hand at arms’ length in front of your thighs.

ACTION: Lift the dumbbells out to your sides until they reach slightly above shoulder height, maintaining a bend in your arms. Tilt your thumbs down at the top of this exercise, as if you were pouring from a pitcher. Return to the starting position and repeat.

BICEPS

EZ-Bar Curl

TARGET MUSCLES: Biceps

SET UP: Stand with feet hip-width apart. Hold an EZ-curl bar at arms’ length with an underhand grip, resting lightly on your thighs.

ACTION: Bend your elbows, curling the bar upward to almost touch your shoulders. Lower back to the starting position with control and repeat.

TRICEPS

Triceps Pressdown

TARGET MUSCLES: Triceps

SET UP: Adjust the weight on the machine and connect the rope attachment. Stand facing the machine with feet hip-width apart. Hold the rope, keeping your elbows bent and tucked closely next to your body.

ACTION: Pull down on the rope to straighten your elbows. Make sure your arms stay tucked in and stable at the sides of your body. Return to the starting position and repeat.

Advanced

Split Routine: Back, Biceps, Abs; Chest, Shoulders, Triceps; Legs

2 times each week for each body part, 3 sets of 8 reps

Back, Biceps and Abs – Days 1 and 5

BACK

One-Arm Row

TARGET MUSCLES: Latissimus Dorsi and Trapezius

SET UP: Hold a dumbbell in your left hand. Kneel on a flat bench with your right knee and place the other foot flat on the floor. Support your upper body with your right hand. Your back should be flat and your left arm hanging toward the floor.

ACTION: Using your lat, and without twisting your body, hoist the dumbbell up to your side. Keep your arm close to your body. Return to the starting position and repeat. Switch your position to do the action with the right arm.

LATS

Lat Pulldown

TARGET MUSCLES: Latissimus Dorsi, Trapezius, Posterior Deltoids and Rhomboids

SET UP: Adjust the weight on the machine. Make sure the bar is in place. Adjust the kneepad to rest lightly on your knees. Your feet should be flat on the floor with your back straight and your hands holding either side of the bar. You will have to stand up slightly to grasp the bar.

ACTION: Keeping your back arched and sitting up straight, pull the bar down in front of you until it reaches just above your chest bone. Return to the starting position and repeat.

BICEPS

Hammer Curl

TARGET MUSCLES: Biceps and Brachialis

SET UP: Stand with feet hip-width apart. Hold a dumbbell in each hand at arms’ length. Your palms will be facing in.

ACTION: Curl the dumbbells up to nearly touch your shoulders while keeping your palms facing inward. Keep your elbows tucked in close to your body. Return to the starting position and repeat. Option: Curl both hands at the same time.

BICEPS

Preacher Curl

TARGET MUSCLES: Biceps, Brachialis and Brachioradialis

SET UP: Select a barbell with appropriate weight for you. Sit or stand at a preacher bench with the back of your upper arms resting on the pad. Hold the barbell or EZ-curl bar with an underhand grip.

ACTION: Curl the barbell up to almost meet your upper arms. Return to the starting position and repeat.

ABS

Reverse Crunch

TARGET MUSCLES: Abdominals

SET UP: Lie on a mat with your knees bent and your feet off the floor. Hold your arms down at your sides resting lightly on the mat.

ACTION: Lift your backside off the mat by curling your knees in toward your chest. Return to the starting position and repeat. You can also do this exercise on a bench: Lie supine on a bench with your butt just starting to creep past the end. Hold the bench above your head. Extend your legs with a slight bend. Lift up, using your abdominals, until your toes point to the ceiling. With control, bring your legs back down until your toes almost touch the floor and repeat.

Captain’s Chair

TARGET MUSCLES: Abdominals

SET UP: Place your back firmly against the back support of the chair. Hold the rails with your hands, supporting your body weight with your forearms on the pads. Keep your legs extended beneath you.

ACTION: Lift your knees to your chest with control and then lower them slowly. Conversely, you can lift your legs straight in front. This is a more difficult position and it’s easy to take the pressure off the abs, so you will have to do it very consciously.

ABS

Knee In

TARGET MUSCLES: Abdominals

SET UP: Sit sideways on a bench, placing your hands on either side of your body for support. You should be leaning backward slightly. Lift your feet slightly from the floor.

ACTION: Using your abdominal muscles, bring your knees in close to your chest. Extend back to the starting position and repeat.

Legs – Days 2 and 6

QUADS, HAMSTRINGS AND GLUTES

Smith Machine Squat

TARGET MUSCLES: Quadriceps, Glutes and Hamstrings

SET UP: Adjust the height of the barbell so when you climb underneath it and stand up, it will come off its supports. Place weight plates on both sides to total desired weight. Stand with your feet hip-width apart under the barbell and lift off the supports.

ACTION: Holding the barbell lightly, bend your knees and hips as if you were sitting in a chair. Come down as far as you can, making sure your knees don’t jut out beyond your toes. Return to the starting position and repeat.

Lunge

TARGET MUSCLES: Quadriceps, Glutes and Hamstrings

SET UP: Stand with feet together, holding a dumbbell in each hand at arms’ length.

ACTION: Step forward with your left foot and lunge down until your right knee nearly touches the ground. Make sure your left knee is in line with your left ankle. Keep your back straight and tall. Push off with your left foot to return to the starting position. Repeat with your right leg.

Lying Hamstring Curl

TARGET MUSCLES: Hamstrings

SET UP: Adjust the weight on the machine to one that allows you to do 8 reps but no more. Adjust the footrest so that it will fall just above your ankles when you are lying down. Climb into the machine facedown, putting your lower legs underneath the footrest.

ACTION: Curl the footrest up toward the back of your legs and then return to the starting position with control. Repeat this action.

CALVES

Standing Calf Raise

TARGET MUSCLES: Gastrocnemius and Soleus

SET UP: Set an appropriate weight. If necessary, adjust the shoulder pads so when you climb underneath them and stand up, they are resting securely on your shoulders. This may feel heavy on your shoulders. Stand with your feet hip-width apart, the balls of your feet resting lightly on the footrest and your heels extending down off the footrest until you feel a stretch in your calves. Hold the grips with your hands.

ACTION: Press upward onto the balls of your feet. Then return to the starting position with control. Repeat this action.

Chest, Shoulders, Triceps – Days 3 and 7

CHEST

Bench Press

TARGET MUSCLES: Pectoralis Major and Minor, Triceps and Anterior Deltoids

SET UP: Select or load a barbell with an appropriate weight for you. Rest the barbell on the rack. Lie on the bench underneath the rack, with your feet flat on the ground. Lift the barbell off the rack and hold it up straight above your chest.

ACTION: Bring the bar to your chest and immediately but smoothly push back up to the starting position. Repeat for desired number of reps, and put barbell back on the rack between sets. You may need someone to help you with this exercise, especially if you are using challenging weights.

Cable Crossover

TARGET MUSCLES: Pectoralis Major

SET UP: Adjust the height of the cables so they are at the top of the machine. Select an appropriate weight. Make sure the single-grip handles are in place. Hold the handles with arms extended at shoulder height and a slight bend in the elbows. Stand between the cables with knees slightly bent for support. You can place one foot in front of the other for added stability if you like.

ACTION: Bring the cables to meet in front of your chest in a hugging motion. Return to the starting position and repeat.

SHOULDERS

Seated Shoulder Press

TARGET MUSCLES: Deltoids, Trapezius and Rotator Cuff

SET UP: Sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand at your shoulders with your elbows bent and tucked in close to your body.

ACTION: Extend the dumbbells overhead until your arms are nearly straight. Return to the starting position and repeat.

Bent-Over Lateral

TARGET MUSCLES: Posterior Deltoids

SET UP: Stand with feet hip-width apart. Bend at the hips so your upper body is tilted forward. Maintain a flat back and a slight bend in your knees. Hold a dumbbell in each hand, hanging in front of your legs, your palms facing each other. Maintain a slight bend in your elbows.

ACTION: Keeping your elbows slightly bent, bring your arms back until they are in line with your shoulders. Return to the starting position and repeat.

TRICEPS

Lying Triceps Extension/Skullcrusher

TARGET MUSCLES: Triceps

SET UP: Lie face up on a flat bench with your feet flat on the floor. Extend your arms out in front of you holding an appropriately weighted barbell with an overhand grip.

ACTION: Keeping your upper arms perpendicular to the floor, bend your elbows until the barbell nearly reaches your forehead. Return to the starting position with control by extending your elbows. Repeat this action. Do not allow your elbows to drift outward during this movement.

TRICEPS

Bench Dip

TARGET MUSCLES: Triceps

SET UP: Position two stable flat benches parallel to one another. Sit at the very edge of one bench, placing your heels on the opposite bench or on the floor. Place your hands close to your body on the bench. Lift your weight up on your hands and slip your buttocks just in front of the bench.

ACTION: Lower your buttocks down close to the floor by bending your elbows. Your elbows will want to flare out, but try to keep them close to your body. Push your body back up by straightening your arms.

SUCCESS STORY

No longer the “fattest dad”!

NAME: Brent Ray

AGE: 43

HEIGHT: 5'8"

WEIGHT BEFORE: 245 lbs

WEIGHT AFTER: 175 lbs

WEIGHT LOSS: 70 lbs

LIKE SO MANY AMERICANS, BRENT RAY HAS SUFFERED AT THE HANDS OF UNHEALTHY, PRE-PACKAGED FOODS AND A SEDENTARY LIFESTYLE. Brent’s wake-up call came when he realized he was no longer able to participate in sports with his two sons. Years of eating poorly and exercising very little, combined with several failed fad diets, had left him at an unhealthy 245 pounds.

With each failed attempt to lose weight, Brent grew more and more frustrated with his physical appearance. He always felt like the “fattest dad” at events, and eventually wound up avoiding them altogether. Not only were his family and social lives suffering, Brent was developing serious health issues. He discovered he had high cholesterol, he used a CPAP machine nightly to deal with his sleep apnea and he had prediabetes. Enter Charles D’Angelo.

“Not only were his family and social lives suffering, Brent was developing serious health issues.”

Having gone through the same struggles with weight loss in his own life, Charles understood firsthand Brent’s trials and tribulations. And when Brent learned about Charles’ transformation, he realized that it was possible to overcome your demons and live a happy, fulfilled and confident life. This was pivotal for Brent, since he needed the motivation to know that he could do this. According to Charles, there was never any doubt! Charles formed a plan for Brent that took the guesswork out of weight loss. Brent knew exactly what to eat and how to exercise. Best of all, he was accountable for his actions at every meeting. No excuses! This same attitude keeps Brent motivated to this day.

“Brent was able to drop the weight and keep it off.”

After working with Charles, Brent was able to drop the weight and keep it off. One of the strategies Brent uses to maintain his impressive weight-loss is: No mindless eating! Instead, he thinks actively about every morsel that goes into his mouth. Brent says, “If I had done that before, I probably wouldn’t have ended up that way in the first place.”

Brent is grateful for his newfound attitude and skills, and, as he says, he owes it all to Charles. In fact, Brent would encourage anyone wanting a weight-loss plan that works to adopt Charles’ teachings. “He will motivate, encourage, demonstrate and ultimately take you where you want to be.” Which in Brent’s case was back on the playing field with his sons!