*Add about 5 to 10 percent more resistance as long as you can complete 10 repetitions in perfect form.
Week Five: Monday and Thursday*
|
Exercise
|
Sets
|
Reps
|
Suggested Weight
|
Suggested Weight
|
|
|
|
|
Males
|
Females
|
Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
|
1
1
1
1
1
1
|
8
8
8
8
8
8
|
170.0 lbs.
107.5 lbs.
90.0 lbs.
90.0 lbs.
115.0 lbs.
90.0 lbs.
|
115.0 lbs.
80.0 lbs.
55.0 lbs.
45.0 lbs.
76.0 lbs.
55.0 lbs.
|
*Add about 10 to 15 percent more resistance and reduce the number of repetitions to 8 per set.
Week Six: Monday and Thursday*
|
Exercise
|
Sets
|
Reps
|
Suggested Weight
|
Suggested Weight
|
|
|
|
|
Males
|
Females
|
Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
|
1
1
1
1
1
1
|
8
8
8
8
8
8
|
180.0 lbs.
115.0 lbs.
100.0 lbs.
100.0 lbs.
125.0 lbs.
100.0 lbs.
|
125.0 lbs.
85.0 lbs.
60.0 lbs.
50.0 lbs.
80.0 lbs.
60.0 lbs.
|
*Add about 5 to 10 percent more resistance as long as you can complete 8 repetitions in perfect form.
Wayne L. Westcott, Ph.D., is fitness research director at the South
Shore YMCA in Quincy, MA., and author of several books including the new releases Building Strength and Stamina and Strength Training Past 50.
©2001 Wayne L. Westcott, Ph.D. all rights reserved