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Extracts:

This is one repetition and you will want to perform three sets of 10 repetitions.

Start with your arm straight up over your head and bend your elbow without releasing your shoulder at all, after you have dropped your hand as far as you can then start bringing your arm back up to where it started.

Triceps: Triceps extensions.

This is one repetition and with this exercise you should do 3 sets of 10 repetitions.

Chest: Relax, lay on the ground on you back and hold your weights up above your face with your arms straightened out, lower your arms without straightening them so that your arms end up down on the floor so that your arms and body form a T and then bring your arms back up to the starting position.

Use a light weight that will allow you to comfortably do 12 repetitions of this action and do three sets of these twelve repetitions

Shoulders: lateral raises, start with your arms down at your sides and then bring you arms straight up out to the sides up to shoulder level and then bring them back down to your sides again.

Here are the exercises that you will do for each muscle group:

The objects that you use to lift is not important, the action that is critical is to get into the habit of doing the weights.

You probably do not have any weights and for the first while you will not need any weights you will simply use soup cans, pots, or partially filled milk jugs.

Today we will look at the Monday/Thursday weight workout.

On Tuesdays and Fridays you will work back, biceps, quads and hamstrings.

On Mondays and Thursdays you will work shoulders, chest, triceps and calves.

We are going to start with a two day split right off the bat so that the workouts do not take as long and so that you can recover half of your body each day instead of the whole body.

The body can be split into eight muscle groups: shoulders, chest, back, biceps, triceps, Quadriceps, hamstrings and calves.