Tim’s Workout 

I lift before I go to work on Monday and Friday mornings.  The gym opens at 6:00 a.m. on those days. 

You might want to consider doing one set of each exercise for the first couple of weeks. Use VERY LIGHT WEIGHTS for the first month.  The weights listed in this workout are my 12 rep weights.  Unless stated, all weights are free weights.  If you don’t know what some of these exercises are, try my links page.  They’ll steer you in the right direction!

I recommend purchasing a book that demonstrates the different types of weight training exercises.  Go to any Walden’s or Barnes & Noble bookstore and browse through the fitness section.

Dumbbell Bench Press       

Pull downs       

Dumbbell Flyes      

Bent Over Rows      

Dumbbell Overhead Press      

T-Bar Rows       

Leg Extensions      

Squats      

Leg Curls      

Stiff Leg Dead lift       

Toe Raises-Standing       

Toe Raises-Sitting        

Dumbbell Shrugs        

Dumbbell Curl          

Dips          

Pushdowns         

Abdominals         

150 lbs    (Pull down machine)

 30 lbs

45 lbs

 35-40 lbs

100 lbs

 160 lbs    (Extension machine)

225-245  (this is one of the best exercises going)

60-70 lbs (Curl machine)

145 lbs    (do this exercise with proper technique)

Stack        (Calf raise machine)

Stack        (Calf raise machine)    

 90 lbs

30-35 lbs

15-20 each set

110 lbs     (I use a crossover machine. You can substitute tricep extensions) 
 6-8 sets of various types of sit-ups & crunches

Try these links!

There is a wealth of information here.

Body Map shows you all the major muscle groups.  When you click on a muscle, it links you with information about an exercise that isolates and works that specific muscle.  It will also give you some ideas for different types of exercises to place in your workout.  Variety. It’s the spice of life!

Twelve Reasons Every Adult Should Do Strength Training gets down to the nitty-gritty of why weight training is important. 

Twelve Reasons Every Adult Should Do Strength Exercise

Body Map