g to just maintain or have limited
time.  It is 5 days a week - 3 days of weights interspersed with 2 days of
cardio - but actually, you could do it all in 3 days a week for a total of 6
hours per week.&nbsp; <a href="basic_3day.htm">Click here to see the routine
photos and details</a>.&nbsp; This is the routine I do and recommend most.</b></p>

<h3 style="margin-bottom:12.0pt">Routine 2 - Split Routine - Weights 4 days, Cardio 1 or 2 more
days</h3>

<p style="margin-bottom:12.0pt"><b>This is a fairly intense upper body/lower
body workout - it shows very fast results, but the downside is that you're in
the gym 4 days a week for weights for a total of 6 hours.&nbsp; (<a href="basic_4day.htm">Click here to see the routine
photos and details</a></b></p>

<h3 style="margin-bottom:12.0pt"><b>Routine 3 - Targeted Muscles - Weights 5 days, Cardio 1 or 2
days more</b></h3>

<p style="margin-bottom:12.0pt"><b>Another good workout, just a bit different
from #2 in that each muscle is worked only once per week.&nbsp; Only for
advanced workouts. Write me about it.</b></p>

&nbsp;</body>



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</td></tr><!--msnavigation--></table>

    <h2 style="margin-bottom:12.0pt"><b>Group 2</b>

</h2>

<table border="0" width="100%" height="1074">

  <tr>

    <td width="50%" height="56">
      <!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
        <!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/slemehso/greenball.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%">

        <p style="margin-bottom:12.0pt"><span style="font-family:Arial"><b>Squats

        (thighs - quads, butt - gluts, lower back - spinus erectus)</b></span><b>&nbsp;</b><!--msthemelist--></td></tr>
      <!--msthemelist--></table>
    </td>

    <td width="50%" height="56"></td>

  </tr>

  <tr>

    <td width="50%" height="622">

      <p>&nbsp;</p>

      <p><img border="0" src="../photos2/squats1.jpg" width="396" height="512"></p>

      <p>&nbsp;</td>

    <td width="50%" height="622"><img border="0" src="../photos2/squats2.jpg" width="399" height="509"></td>

  </tr>

  <tr>

    <td width="50%" height="622"><img border="0" src="../photosfit/Squat%20machine.jpg" width="401" height="525"></td>

    <td width="50%" height="622"><b>Personally, I think free weights are best
      because the also develop agility and coordination&nbsp; in addition to
      strength, but you can see a similar exercise using the machine at left, if
      you would prefer the machines.</b></td>

  </tr>

  <tr>

    <td width="50%" height="37">
      <!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
        <!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/slemehso/greenball.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%">

        <p style="margin-bottom:12.0pt"><span style="font-family:Arial"><b>Leg

        curls (facing down) (Hamstrings)</b></span><b>&nbsp;</b><!--msthemelist--></td></tr>
      <!--msthemelist--></table>
    </td>

    <td width="50%" height="37"></td>

  </tr>

  <tr>

    <td width="50%" height="343"><img border="0" src="../photos2/legcurl1.jpg" width="408" height="339"></td>

    <td width="50%" height="343"><img border="0" src="../photos2/legcurl2.jpg" width="389" height="341"></td>

  </tr>

</table>&nbsp;
<p>

<b><a href="women3.htm">Click here to see the next exercises.</a></b></p>
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