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A Workout guide

A Workout guide . By: John Granatell. Purpose of Presentation. Purpose is to give some pointers and tips to active college and high school students who lift weights

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A Workout guide

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  1. A Workout guide By: John Granatell

  2. 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

  3. 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

  4. 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

  5. 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)

  6. 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

  7. 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

  8. 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

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