Phase A

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.

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