Monarch Quick-Fit Program

Weight Training

Weight training increases one’s level of muscular fitness. Muscular fitness will allow you to increase muscle mass. An increase in muscle mass will help you to become more efficient at burning calories, which will decrease body fat and tone your body. You will also become more efficient in performing strength related tasks in everyday life.

Perform all ten exercises on the “Magnum Resistance Circuit”:

• Your workout log has a numbered list from 1-10, which correlates to the
  numbers on each machine of the resistance circuit machines
• Perform each of the exercises and document:
  • Weight
  • Repetitions

Perform 1 set of 12 repetitions to MUSCLE FAILURE

• Muscle failure is the point when it is VERY difficult to complete another repetition
• Each time you perform a set the last 2-3 repetitions should be very difficult and on the last one you should feel as though you can’t move the weight anymore.

If you can complete 12 repetitions in good form then its time to PROGRESS your weights by 10%. See Progression Table below:

For example: (Bold indicates the number of sets, the underlined indicates the weight lifted, and the italics indicates the number of repetitions)

Notice that each time the desired number of repetitions was completed, the weight increased by 10%, and when the desired number of repetitions was not completed, the weight stayed the same. Remember these repetitions MUST be in GOOD FORM.

Progression Table
12	14	16	18	20	22	24	28	32
36	40	44	48	54	60	66	74	82
86	90	96	100	106	112	118	124	130
136	144	152	160	168	176	186	196	206
210	222	232	244	256	268	280	294	308
312	328	344	360	378	396	416	436	458