D E S I R E A B L E W E I G H T S F O R M E N
(M E T R I C )
Height Small Frame. Medium Frame. Large Frame.
in shoes
2.5cm heels.
157 51.0-54.5 52.5-59.0 57.0-64.0
160 52.0-56.0 55.0-60.5 59.0-65.5
162 53.5-57.0 56.0-62.0 60.0-67.0
165 55.0-59.0 58.0-63.0 61.0-69.0
167 56.0-60.5 59.0-65.0 63.0-71.0
170 58.0-62.0 61.0-67.0 66.5-73.0
172 60.0-64.0 63.0-69.0 67.0-75.5
175 62.0-66.0 64.5-71.0 68.5-77.0
177 63.5-68.0 66.0-72.5 70.5-79.0
180 65.5-72.0 68.0-75.0 72.0-81.0
182 67.0-72.0 70.0-77.0 74.0-83.5
185 69.0-73.5 72.0-79.5 76.0-86.0
188 71.0-76.0 73.5-82.0 78.5-88.0
190 72.5-77.5 76.0-84.0 81.0-90.5
193 74.5-79.5 78.0-86.0 82.5-93.0
D E S I R E A B L E W E I G H T S F O R W O M E N
(M E T R I C )
Height Small Frame. Medium Frame. Large Frame.
in shoes
2.5cm heels.
147 42.0-44.5 43.5-48.5 47.0-54.0
150 43.0-46.0 44.5-50.0 48.0-55.5
152 43.5-47.0 46.0-51.0 49.5-57.0
155 45.9-48.5 47.0-53.0 51.0-58.0
157 46.0-50.0 48.5-54.0 52.0-59.5
160 48.0-51.0 50.0-55.5 53.5-61.0
162 49.0-53.0 51.0^57.0 55.0-63.0
165 50.5-54.0 53.0-59.0 57.0-64.5
167 52.0-56.0 54,5-61.0 60.5-68.0
170 53.5-58.0 56.0-63.0 60.5-68.0
172 55.5-59.5 58.0-65.0 62.0-70.0
175 57.0-61.0 60.0-67.0 64.0-72.0
177 59.0-63.5 62.0-65.5 66.0-74.0
180 61.0-65.5 63.5-70.5 68.0-76.0
183 63.0-67.0 65.5-72.0 69.5-78.5
E Q U I P M E N T F O R W E I G H T T R A I N I N G
York wide stance bench 6 position back rest, 2 bar supports 41.5x47x32inch
Bars Discs
5ft Chrome Knurled bb 6.00km 13.20lbs. 2 7.50km 16.52lbs
1ft Chrome Knurled db 1.00km 2.20lbs 2 5.00km 11.02lbs
3ft Chrome Triceps b. 1.25km 2.75lbs 6 2.50km 5.50lbs
Allen key collars .25km .55lbs 6 1.25km 2.75lbs
Lever Collars .25km .55lbs 6 .50km 1.10lbs
2 spring collars with Tric Bar - York Gloves - Calf Block
Equipment loading weights kms/lbs
DB Bar + 1.25 + col 4.00km 8.81lbs
DB Bar + 1.25 + .50 + col 5.00km 11.02lbs
DB Bar + 2.50 + col 6.50km 14.32lbs
DB Bar + 2.50 + .50 + col 7.50km 16.52lbs
DB Bar + 2.50 + 1.25 + col 9.00km 18.25lbs
BB Bar + 2.50 + col 11.50km 25.35lbs
BB Bar + 2.50 + .50 + col 12.50Km 27.50lbs
BB Bar + 2.50 + 1.25 + col 14.50km 32.00lbs
BB Bar + 2.50 + 1.25 + .50 + col 13.50km 29.75lbs
BB Bar + 5.00 + col 16.50km 35.25lbs
BB Bar + 5.00 + .50 + col 17.50km 38.50lbs
BB Bar + 5.00 + 1.25 + col 19.50km 43.00lbs
BB Bar + 5.00 + 1.25 + .50 + col 20.00km 44.10lbs
BB Bar + 5.00 + 2.50 + col 21.00km 47.25lbs
BB Bar + 5.00 + 2.50 + 1.25 + col 23.50km 52.00lbs
BB Bar + 5.00 + 2.50 + 1.25 + .50 + col 24.50km 54.00lbs
BB Bar + 7.50 + col 21.00km 47.25lbs
BB Bar + 7.50 + .50 + col 22.00km 48.50lbs
BB Bar + 7.50 + 1.25 + col 24.00km 53.00lbs
BB Bar + 7.50 + 1.25 + .50 + col 25.00km 55.00lbs
BB Bar + 7.50 + 2.50 + col 26.50km 58.50lbs
BB Bar + 7.50 + 2.50 + 1.25 + col 27.50km 60.50lbs
BB Bar + 7.50 + 2.50 + 1.25 + .50 + col 30.00km 66.15lbs
BB Bar + 7.50 + 5.00 + col 31.50km 69.50lbs
BB Bar + 7.50 + 5.00 + .50 + col 32.50km 71.50lbs
BB Bar + 7.50 + 5.00 + 1.25 + col 34.00km 75.00lbs
BB Bar + 7.50 + 5.00 + 2.50 + col 36.50km 80.50lbs
BB Bar + 7.50 + 5.00 + 2.50 + .50 + col 37.50km 82.65lbs
TB Bar + 2.50 + col 6.25km 13.75lbs
TB Bar + 2.50 + 1.25 + col 8.75km 19.30lbs
TB Bar + 2.50 + 1.25 + .50 + col 9.75km 21.50lbs
E X E R C I S E S F O R T H E C H E S T
------------------------------------------------
The following exercises with free or machine weights are
all ones used for development of the Chest (Pectorals)
(a). Bench Press (Flat).
(b). Barbell Pullover (on bench)
(c). Dumbell flying (seated and standing)
(d). Pectoral Pulldowns (Machine or Cable)
Full details of these excercises if not known see Training for
Supermuscular Schedule 6. Body Building Mag. Vol 12 No4 Page 100
E X E R C I S E S F O R T H E D E L T O I D S
------------------------------------------------------
The following exercises with weights are all useful for the
development of the Deltoids (the Top shoulder muscles)
(a). Forward raises with dumbell or barbell ... anterior deltoids
(b). Alternate dumbell presses seated/standing or incline ... anterior
(c). All barbell or dumbbell presses overhead ... anterior deltoids
(d). Barbell press behind neck standing/seated ... anterior and lateral
(e). Lateral raises with dumbells seated or standing...lateral deltoids
(f). Upright rowing using variety of hand spacing ...lateral and
posterior deltoids.
(g). Bent over laterals ...posterior deltoids
TRAPEZIUS and REAR DELTOIDS
---------------------------
PRESS (back). -Perform every other day
--------------------------------------
With barbell resting on your shoulders behind your neck, stand erect
feet spread shoulder width apart.
Inhaling lift bar straight up until your arms are almost but not quite
straight.Lower bar slowly exhaling. Repeat but this time do not return
the bar to your shoulders but cut the descent short to work on your
frontal and lateral deltoids.
ARM EXTENSTION (ONE)
---------------------
It is important that you pay particular attention to elbows in this one.
Stand straight, feet shoulder width apart, clasp a dumbell at one end
with both hands, raise it behind you head until your elbows are at a 45
degree angle so as to work your triceps completely. Take a breath and
lower the dumbell as far as you possibly can behind you, leaning back
slightly. Then slowly return to original position. This is a tough
exercise but will produce great results and a little pain at first.
ARM EXTENSTION (TWO)
---------------------
Stand with a dumbell in your right hand and raise it above your head,
at the same time rotating your elbow close to the back of your head
keeping your elbow close to your head draw a deep breath, then very
slowly lower it behind your head towards the top of your shoulders
and eventually you would be able to lower it to the middle of your back!
slowly exhale straighten your arm again with your arm hugging your head,
until it is above you again. Repeat with left arm.
E X E R C I S E S F O R T H I G H & C A L F
---------------------------------------------------
The following exercises with weights are all useful for the
development of the thigh and calf muscles.
(a). Leg extenstions.
(b). Squats
(c). Leg Press (on machines) or Hack Squats
(d). Leg Curls.
(e). Calf Raises (and or Donkey Raises with partner)
For full details of excercises see Body Building Mag Vol 12 No 6
MUSCLES USED IN VARIOUS WEIGHT TRAINING ROUTINES.
________________________________________________
EQUIPMENT ROUTINE MUSCLES
--------- ------- -------
DB Stand Forward Raise Deltoids
DB Stand Lateral Raise Outer Head Deltoids
DB Stand Bent forward Lat Raise Rear Deltoids
DB Bench Lat Raise (lying) Deltoids
BB Stand Press behind neck Triceps-Deltoids-Flexors
DB Stand Single arm rowing Biceps-brachialls-Flexors
DB Stand Screw curl Biceps
DB Bench Bench Press (flat) Triceps-Pectorals-Deltoids.
DB Bench Triceps bench Press (flat) Triceps
DB Stand Triceps bench forward Triceps
BB Stand Trunk forward bend Lat Dorsi-trapezius-Biceps
BB Bench Straight arm pullover Lat Dorsi-triceps-serratus
BB Bench Bench Press (flat) Triceps-pectorals-deltoids
BB Bench Bent arm pullover Lat Dorsi-pectorals-triceps-deltoids
BB Stand Upright rowing Trapezius-biceps-deltoids
BB Stand Bent over rowing Lat Dorsi-trapezius-biceps-spine erect
DB Stand Side to side bend Obliques
BB Stand High pull ups Calves-hamstrings-quadriceps-lumbers
DB Stand Fly Pectorals-front deltoids
Notes:-
DB= Dumbells BB= Barbells Stand= Ex to be executed Standing
Bench= Use Bench set in appropriate position
Reps and Sets to be executed according to abillity, but increase
both progressively and keep records of progress (Important)
Muscles of the Arm (NB The Triceps should be two thirds and
the Biceps should be one third in proportion
Arms -Biceps Brachii
Mass BB Heavy curls
BB Cheat curls
Length & Thickness BB Incline bench curls
BB Prone bench curls
BB Preacher curls
BB Arm blaster curls
DB Curls (all varieties)
Height BB Concentration curls
DB Curls with wrist twist
Outer DB Curls towards centre of body
BB Narrow grip curls
BB Narrow grip preacher curls
Inner BB Standing curls
BB Standing curls
BB Wide grip preacher curls
DB Curls seated/standing
DB Curls incline bench
DB Alternate curls
Arms -Triceps Brachii
Mass BB Narrow grip bench press
BB Standing triceps press
Dips
Upper & Lower Kickbacks (seated/standing)
Dips
Outer DB Bench triceps extenstion
DB Kickbacks (seated/standing)
BB behind neck triceps extenstion
Inner BB French Press
BB Close grip bench press
Triceps push downs
Arms -Forearms
Inside Flexors BB wrist curls
BB Behind back wrist curls
Outer Flexors BB Reverse wrist curls
BB Reverse wrist curls (preacher)
Muscles of the Shoulder
Group. Muscles. Exercises.
Shoulders
Deltoids(a 3 headed muscle
Front. DB raise (stand/seat)
BB press
Upight rowing.
Inc. Bench DB/BB Press
Inc. Bench DB flys
Side. DB Lateral raise
Rear. Bent over lateral raises(stand/seat)
Inc. Bench lateral raises(face down)
Rear. Rear lateral raises (twist wrist)
Trapezius Shrugs & upright rowing
Reverse lateral raises
All rowing exercises
Muscles of the Chest
Group. Muscles. Exercises.
Chest
Pectorals
Subclavicus BB/DB Incline bench Press
Upper BB/DB Decline bench flys
Lower BB/DB Decline bench press
BB/DB Incline bench Press
Dips
Inner BB/DB Presses and flys holding constriction
BB/DB Narrow grip bench press
Outer DB Flys concenration on full stretch
DB Flys concenration on full stretch
BB/DB Incline bench press wide grip
BB/DB Bench press wide grip
DB Flys
BB Incline bench press normal grip
Dips
Rib Cage BB DB Pullovers(bench)
BB/DB Narrow grip bench press
Serratus-Anterior Chins with wide grip
Narrow grip pull downs (machine)
BB DB Pullovers
Muscles of the Back
Group. Muscles. Exercises.
Back Trapzius Upper Chins
Upper and lower Upper Inc bench flys
also :-
Subclavicus Lower Dec Bench Press BB/DB
small cylinder Lower Dips
muscles Inner Bench press BB/DB
Latissimus-Dorsi Inner Bench flys
Spinal Errector Upper Bent over rows DB/BB
Upper T Bar rows
Upper Single arm rows
Lower Incs serratus.
Lower Narrow grip chins
Lower Bench pullovers
Lower Good morning
Lower Deadlift
Anterior Pulldowns (machine)
Muscles of the Abdomen
Group. Muscles. Exercises.
Abdomen. Rectus Abdominals Upper. Sit ups
External Obliques Upper. Crunches
Lower. Straight leg raises
Intercostals Upper. Inc.bench sit ups
Upper. Floor sit ups
Upper. Roman Chair
Lower. Leg raises
Lower. Inc.bench leg raises
Lower. Hanging leg raises
Lower. Alternate leg raises
Lower. Leg tucks
Obliques and Twists
Intercostals Straight leg deadlifts
Side Bends
All sit ups
All leg raises
Abdominals plus Good morning
Back Straight leg deadlifts
Twist
Kickbacks with weight
Rear leg raises
Muscles of the Thighs
Group. Muscles. Exercises.
Thighs Quardriceps:- Lower Squats
Tensor Fasciae Latae Lower Hack squats
Rectus Fendris Lower Leg extensions
Vastus Lateralis
Vastus Medialis Outer Front squats
Sartorius Outer Hack squats
Outer Leg press (feet together)
Outer Leg press (feet together)
Inside Lunges
Inside Straight leg deadlifts
Inside Leg curls
Inside Squats with wide stance
Front Hack squats (with heels on blocks)
Front Sissy squats
Muscles of the Calves
Group. Muscles. Exercises.
Calves Soleus For overall development:-
Gastocnemius Stand. calf raises
Tibialis Seat. calf raises
Donkey calf raises.
Function of One leg calf raises
muscles to flex Reverse calf raises(for front)
foot