A WORKOUT GUIDEBy: John Granatell

Purpose of Presentation Purpose is to give some pointers and tips

to active college and high school students who lift weights

Receiving advice is always important when lifting weights, especially if you have certain goals in mind such as gaining muscle, losing weight, etc.

By viewing this presentation I hope others can take a little bit of this advice and apply it to their future workouts

Pre-workout Before someone works out, it is important to do get your

blood pumping with exercises such as running on the treadmill for a few minutes, biking, jumping rope, etc.

Afterwards, doing light stretching is recommended as well, nothing too intense because that will only tire out your muscles before any sort of activity

Upper Body Exercise Suggestions

When lifting weights many people combine body parts such as chest and triceps or back and biceps, etc.

It is up to the individual what parts they want to combine For whichever body part you start with it is important to

warm-up so that your body adjusts to the movement of the exercise

For example: for chest someone might start with the traditional bench press

Start by adding light weight that you can handle with ease, after your warm-up add on the desired weight you believe you can handle

Sample Workout: Back & Biceps Here is a preview of

what someone may want to take part in for these two body parts

Back: 3 sets deadlifts (6-10 reps), Pullups (unlimited amount),

Biceps: 4 sets barbell curls (8-10 reps), Chin-ups (done until failure)

Lower Body Exercise Suggestions

Your legs are very powerful and strong Exercises such as squats, lunges, leg

extensions are all great for strengthening and conditioning your lower body

Again, it is important to start with a light warm-up and then gradually add on weight as you go along

Sample Lower Body Squats, sets of 4

with repetitions of 10-12

Leg extensions, sets of 3 with repetitions of 8-12

Lunges with dumbbells, sets of 3, 10 repetitions for each leg

Post-Workout After working out, it is important to do

some stretching for about 10 minutes Depending on your goal, a protein shake

is always great to have for muscle recovery

Eating afterward in general is great after a workout since your body has given up so much energy and calories it is important to refuel back up