repetitions slightly until your muscles adapt to the heavier load.) If your program is focusing on
strength alone, your sets can contain fewer repetitions using a heavier load. If you are over ap-
proximately age 50–60, your sets should contain more repetitions (10–15) using a lighter load.
Fill in the starting number of sets and repetitions of each exercise in your program plan.
6
Monitor your progress
. Use the workout card on the next page to monitor your
progress and keep track of exercises, weights, sets, and repetitions.
Weight Training Plan
Exercise
Target Muscles
Frequency
Bent over Barbell row
delts, lats, biceps, triceps and
pecs
Mon & Thurs
Dumbbell Bench Press
pecs shoulders
Mon & Thurs
Pull ups
Lats, biceps, traps, erector
Mon & Thurs
Incline Dumbbell Bench Press
Pecs, delts, triceps
Mon & Thurs
Seated Cable Row
lats, traps, erector, delts, bi-
ceps
Mon & Thurs
Cable Fly
Pecs, delts
Mon & Thurs
Standing Barbell Shoulder Press
Delts
Tues & Fri
Lateral Dumbbell Shoulder Raise
Delts
Tues & Fri
Posterior Dumbbell Shoulder Raise
Delts (rear)
Tues & Fri
Standing dumbbell biceps curl
Biceps
Tues & Fri
Cable triceps extension
Triceps
Tues & Fri
Seated Dumbbell concentration curl
Biceps
Tues & Fri
Triceps Overhead cable extension
Triceps
Tues & Fri
Barbell Squat
Erector, glutes, hams, quads
Wednesday
Laying ham curl
Hams
Wednesday
Dumbbell reverse lunges
Quads, glutes
Wednesday
Intensity -
During the exercise I like to lift a weight that I find puts me in a RPE of 19-20 at any-
where between 8-20 reps. The rep range/set count varies dependent upon my mood. During this
time I cannot talk and my cardiorespiratory system accelerates rapidly. I then allow myself only
enough rest between sets to catch my breath. I can still not have a conversation but I am able to
hit within 2 reps of the previous set. If I am able to hit the same reps I continue until RPE is 19-
20 again.
Time -
For reps and sets I nominally shoot for 5 sets of 10 reps each. If I have chosen a weight
that is too light for my rep range, I add reps until I hit 19-20 RPE and then add weight to the next
Reference
Fahey. Fit & Well Alternate Edition: Core Concepts and Labs in Physical Fitness and Wellness
Loose Leaf Edition, 10th Edition. McGraw-Hill Learning Solutions, 01/2012. VitalBook file.
