Exercises with a * next to them are the least important for that specific workout--these may be omitted if you need to decrease the level of intensity or if you are "pressed" for time. For example, the Cable Flys might be marked by a * (before the Ex. #) because the chest is already being trained by the Bench Press and Incline Bench Press--it is therefore less necessary.

Exercises that have a (Bb), (Db), (cable) refer to the type of equipment used for the exercise. (Bb) = Barbell, (Db) = Dumbbell, and (cable) = using pulley machine.

As the weeks go on and you become more comfortable with each exercise and the principles of weightlifting, your Global Health and Fitness program will gradually increase in intensity. The number of sets for most exercises will gradually increase, and the number of exercises suggested for most muscle groups will also increase. In addition, the use of less reps and heavier weight will also be included. Notice that no two Global Health and Fitness workouts are the same. We continually vary the method of doing each exercise (Bb, Db, cable, machine), as well as the order the exercises are performed, and the number of sets and reps for each exercise. This is very important in preventing both boredom and the frustration of plateaus.

Eventually this program introduces several advanced training techniques that are designed to increase the intensity and produce new levels of results. Following are the advanced techniques and their symbols used in this program. These symbols will follow the exercise reference number (Ex.#), notifying you when to use these techniques. For a detailed explanation of each, please click on the name of the advanced technique below:

Supersets = ss
Breakdowns = bd
stripping = st
Up and Down the Rack = ud
Assisted Training = at
Negatives = ne
Ten Second Training = ts

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