Ok Everyone, here it is, the club lax winter weight training program.
Sorry it took me so long to get it out. I had problems with the
photocopying and the scanner. So it is in EXCEL, if you have trouble
opening, let me know.
This e-mail has descriptions of the lifts, the next will be the lift
schedual. It is a three day program, take at least one day, preferablly
2 between lifts.
For each day you should be lifting to failure: the last repetition
should be really hard.

Descriptions of lifts:
leg press: use leg press machine with loadable weights

calf extension: use either machine, or stand with feet shoulder with
apart gripping dumbells in each hnd and do calf raises


For the leg press, try starting with 20lbs less than your body weight,
same for the calf extension if you are using the machine. If you are
using dumbells for calf raises instead, use weights that are
comfortable.

For hamstrings and quads, make sure you are using those muschles, NOT
your back!
Alternate dumbell press: stand with feet shoulder width apart, abs
pulkled in tight, back straight. Grip dumbells at your shoulders: raise
straight up overheard: can be done one arm at a time (alternate) or both
arms at once

reverse grip pulldown: at the lat pulldown, grip bar with arms shulder
width apart with palms FACING YOU (underhand grip)back straight, abs in,
pull bar down smootly and then raise smoothly

Dumbell lunge: can use dumbells or barbell, done to the front or to the
side (on an angle) Note: to he side is good for bad knees and for skiers
and using the barbell is easier when doing lunges to the side

dumbess chest press: lie on bench: again, abs in, back flat: raise
dumbells over head, plams facing in: slowly lower and raise

dumbell scrugs: stand with feet shoulder width apart, abs in, dumbells
in each hand, raise and lower shoulders

dumbell bicep curl: standing or sitting: arm at side, raise dumbell to
chest. Can be done one arm at a time, both arms at the same time with
dumbells, or both arms at once with a barbell

rotator cuff: lie on side. Grip LIGHT (start w/ 1 or 3 lbs) across
stomach: rotate elbow 180 degrees (as far as arm will go) lower and
repeat

incline dumbell press: same as incline db press, but done on an inclined
bench

front lat pulldown: at lat pulldown, grip bar with arms farther than
shulder width apart, palms facing away: smoothly lower and raise bar

hip flexor/extension: done on the hip machines

wrist: prop forearm on bench: for curls up, palm up, for curls down,
plam down
grip dumbell, smmothly raise and lower

1/2 romanians: sit on bench so you are BARELY perched on the edge, roll
back to lying down. With back FLAT on bench, bring knees in to chest,
then extend up and lower as far as you can without lifting your back,
bring knees back to chest - do 15. Then bring knees to chest, extend
out, raise up, and then back into chest do 15.
For crunches do your choice of crunches, in LARGE sets.

If you have any questions, call or e-mail me.
Happy Lifting!
:)Danielle