Resistance training program guidelines
Ian Gillam
Below is a guideline to help you with your resistance training program
| Name of exercise
(muscles exercised) |
Sets and repetitions
weight (as required) |
Key form elements |
| 1. Step ups onto a 40 cm
bench or step (quads, hamstrings, glutes) |
3 x 20 reps lead with
each leg Carry 3-5 kg DB as required |
Keep torso upright and tighten ‘core’. Stand up to full height on top of step.
Take care not to trip while stepping. |
| 2. Prone plank (on elbows
and toes, or knees) (abdominal core muscles) |
Hold initially 20-30 secs
Repeat 3-5 times with 60 secs rest between repeats |
Draw in and tighten your core muscles. Lift body off floor and keep body straight. Stop exercise if any back pain develops. |
| 3. DB bench press
(pectorals, anterior deltoids and triceps) |
3 x 12 reps
weight 2-5 kg |
Lie on bench, fitball or floor With DB resting on front of shoulders, push DB directly vertical in a controlled manner until arms are fully extended. Return to starting position. |
| 4. Seated rowing
(posterior deltoids rhomboids, trapezius, latissmus dorsi and biceps) |
3 x 12 reps
Use theraband |
Sit with back upright and chest high. Link the theraband around feet. Pull shoulders back and then pull ends of theraband to armpits. Do not lean back. |
| 5. Curl-ups with twist
(rectus abdominus, obliques) |
3 x 15 reps each side | Lie on back arms crossed on hips. Tuck chin into chest and twist to one side to touch hands on outside of knee. Repeat both sides. |
| 6. Static lunge
(quads, glutes and calf muscles) |
3 x 12 reps with both legs
Carry 3-5 kg DB as required |
Stand astride with one foot forward. Place hands on hips, keep back upright, lunge forward to take weight on the front foot, hold for a few seconds and then return to starting position. |
| 7. Inclined chin ups
(latissimus dorsi, biceps, deltoids and pectorals) |
3 x 12 reps
No weight |
Find a sturdy bar at chest height. Hang on the bar with legs extended to the floor. Keeping body straight, pull your chest up until it touches the bar. Lower body to starting position. |
| 8. Half squats using fitball
support against wall (quadriceps and glutes) |
3 x 12 reps
Carry 3-5 kg DB as require |
Place a Fit ball against the wall and in the small of your back. Leaning against it with feet slightly in front of hips. Lower your body until your upper thigh is horizontal to floor. Keep back upright and chest high. |
| 9. Seated DB overhead press
(deltoids, trapezius & triceps) |
3 x 12 reps
Weight 3-5 kg |
Sit on a bench or chair with DB’s in front of shoulders. Push ups up so DB’s
are directly above the shoulders. Return to start. |
| 10. DB curls
(biceps and anterior deltoids) |
3 x 12 reps
Weight 3-5 kg |
Stand astride with back upright and arms extended. Curl DB up to chest by
only flexing elbows. Do not swing your trunk as part of the lifting movement. (If this is required, the DB’s are too heavy and the weight needs to be reduced). |
Tags: abdominal core, biceps, deltoids, fitball, glutes, latissimus dorsi, muscle tone, Resistance training, situps, triceps
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