Upper Body and Lower Body Weight Training

Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout. Alternate training days for the upper and lower body muscle groups. Select one exercise for each muscle group and conduct five sets, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight, do 12 reps, and immediately do another set of 12 reps with a different exercise for that muscle group. For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between. Wait two minutes before moving on to your next muscle group. Complete this pattern for each upper and lower body training event. Example: Chest Exercises of the Workout -

Set Exercise        lbs   reps intensity rest 1 Dumbbell Bench Press 20 lbs 12 reps 5-6 1 min 2 Dumbbell Bench Press 25 lbs 10 reps 6-7 1 min 3 Dumbbell Bench Press 30 lbs 8 reps 7-8 1 min 4 Dumbbell Bench Press 35 lbs 6 reps 8-9 1 min 5 Dumbbell Bench Press 40 lbs 12 reps 9-10 0 min 6 Dumbbell Flyes   25 lbs 12 reps 9-10 2 min

Always plan your training before hand. Record all your weightlifting exercise workouts in a journal - indicating the exercise selected and weight lifted.