Resistance Programs

These Resistance Programs contain specific instructions to follow, as well as a custom Fitness Log to use to record your progress.

(Each of the entries below are in Adobe's Acrobat© printable PDF format.  Most current browsers should display these pages without problem.  However, if your browser does not have PDF capability, you can download the free viewer from the Adobe web site.)


Always consult your physician before beginning any exercise program.

Each of the following entries indicate the experience level and type of equipment needed for each program.

(Click on the symbol below to select the program)

  Blank Fitness Log

  Beginner / Dumbbells / No Bench

  Beginner / Dumbbells / Bench

  Beginner / Resistance Bands

  Beginner / Machines

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  Beginner / Machines, Dumbbells and Bench

  Daily Abdominal / No Equipment / Advanced Beginner - Intermediate

  Vacation / Travel Maintenance Quickie / All Levels

  Advanced Beginner / Dumbbells / No Bench

  Advanced Beginner / Dumbbells / Bench

  Advanced Beginner / Resistance Bands

  Advanced Beginner / Machines

  Intermediate / Dumbbells / No Bench

  Intermediate / Dumbbells / Bench

  Intermediate / Four-Day Split

  Chest / Intermediate / Barbells and Dumbbells

  Triceps / Intermediate / Barbells, Dumbbells, and Machines

  Back / Intermediate / Barbells, Dumbbells, and Machines

  Biceps / Intermediate / Barbells and Dumbbells

  Shoulders / Intermediate / Barbells and Dumbbells

  Legs and Buttocks / Intermediate / Dumbbells, Barbells, and Machines

  Advanced / Four-Day Split

  Chest / Advanced / Barbells and Dumbbells

  Triceps / Advanced / Barbells, Dumbbells, and Machines

  Back / Advanced / Barbells, Dumbbells, and Machines

  Biceps / Advanced / Barbells and Dumbbells

  Shoulders / Advanced / Barbells and Dumbbells

  Legs and Buttocks / Advanced / Barbells and Machines

  Resistance Training / Conditioning for High School Athletes

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