Weight Trainers
Press
Lift the weight to your
shoulders. From this
position “press” it over your
head. A press is
performed with the weight
supported on the palms of
your hands, while your
fingers firmly grasp the bar.
All the effort in raising the
weight should originate
from your shoulders and
arms, not your backs or
legs. Raise and lower the
weight evenly, do NOT jerk
it up or down with sudden
bursts of effort!
This will improve the size of
your arms and shoulders.
Repeat 8 times

Upright Rowing

Grab a barbell with your hands 6 inches apart, palms face down. Stand upright,
then with the barbell hanging at your thighs, slowly lift until the barbell touches
your chin. Lower to your thighs again.
This builds the front part of your shoulders and your biceps. It also develops
your forearms and part of your neck muscles.
Do 8 reps
Bench Press
Lie on a bench with a barbell
resting on your chest. Press it
over your chest, return to your
chest, using a shoulder wide
grip. This exercise will build a
big powerful chest.
Do 8 reps
Squat
With a barbell on your shoulders, squat down until your upper thighs are parallel
to the floor. Return to the standing position. To build powerful thighs
Do 10 reps
IMPORTANT:
Have a friend assist you in handling the weight when you perform these two exercises. Known as a “spotter", your
friend will help support the weight when you begin and end your exercises. Also, if the weight happens to slip, or you
become tired, the spotter will take the weight from you before you have a chance to drop it and seriously injure
yourself.