Phase A - 2 to 3 Sessions per Week, 3 to 4 weeks
This phase is to either get you started or to build strength. The first few
times you do the workout, start light. Estimate a weight that you feel you can
lift 15 to 20 times; the next time you do the routine, if that weight was too
light, add one unit of weight. If it was too heavy to complete the minimum number
of repetitions, then decreases it by one unit for the next time. Continue this process until you have established
your lifting goal. Don't worry about starting too light; you will build up to
the right level; this is much safer than trying to lift too
much the first time! Perform one set of 10 repetitions the first week, then
two sets of 10 repetitions the second week, then two sets of 10 to 14
repetitions the the remaining weeks.
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Back to Getting Stronger Out of the Pool
| A - DAY 1 |
Exercise |
sets | repetitions | speed of repetitions | rest between sets | LIFTING goal |
| Squat or Leg Press | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Leg Extension | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Leg Curl | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Lat Pull-downs | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Seated or Bent-over Rowing |
1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Abdominal | 4 | 20 - 30 | medium (up on 2, down on 2) | 1 minute | none | |
| Push-ups | 2 | 5 - 10 | medium (up on 2, down on 2) | 1 minute | none |
| A - DAY 2 |
Exercise |
sets | repetitions | speed of repetitions | rest between sets | LIFTING goal |
| Shoulder Press | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Bench Press | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Lateral Raise | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Lat Pull-down | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Dumbbell Curls | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Abdominal | 4 | 20 - 30 | medium (up on 2, down on 2) | 1 minute | none | |
| Empty Bar Squats | 1 | 20 - 30 | medium (up on 2, down on 2) | 1 minute | none |
| A - DAY 3 |
Exercise |
sets | repetitions | speed of repetitions | rest between sets | LIFTING goal |
| Bench Press | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Lat Pull-down | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Seated or Bent-over Rowing |
1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Leg Press | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Leg Extension | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Leg Curls | 1 - 2 | 10 - 14 | slow (up on 2, down on 4) | 1 minute | Increase weight if 16 repetitions are completed |
|
| Abdominal | 4 | 20 - 30 | medium (up on 2, down on 2) | 1 minute | none |
