Subject: RE: weight training/tri training Pick one exercise from the following groups: Squat: a regular squat or a lunge variation. Press: Bench press, dips, or overhead press. To maintain shoulder health, I prefer using a dumbbell and doing one-arm at a time. Bench presses and dips can be a bit rough on the shoulders. Pull: Lat pulldown, row variation, pull ups if you can do them. Abs: Your choice. Day 1: Strength/heavy day. Do 2-3 sets of 6-8 reps. Day 2: Medium day. Do 2-3 sets of 9-12 reps. Day 3: Light day. This day is optional; if you can't or don't want to do three weight sessions a week, skip this day. Otherwise, do 2 sets of 20 reps. That's all you need. Skip the isolation work such as bicep curls. Biceps and triceps get worked during the presses and pulls. Squats/lunges will work the entire leg, including hamstrings and calves as well as the quads. If you feel you must do some isolation work, and you have the time and energy, that's fine, but I strongly suggest you stay away from leg extensions, which are horrible for the knees, and upright rows, which are bad on the shoulders. |