JBSlemmer.com         Basic 3-day
The best guide to practical information that you'll use every day!
Home Up Squats Arms Abs


Search this website!


Search the Internet: Google   Yahoo  

Find a phone number: YellowPages or WhitePages 

Web based email: YahooMail  Hotmail 

Look up Stock Quotes 

Maps and directions: Mapquest

Useful links for Travel, shopping & dining and  Movies  

Job resources    Website design resources 

Fitness: Fitness and exercise information  


EHSO: Environment, health and safety Information  

Chastain Park:  Looking for Chastain Park Concert tickets or directions?  Click here 


Frequency: 3 non-consecutive days per week (for example, Tuesday, Thursday and either Saturday or Sunday) Do all of the following exercises on each workout.  Never workout  on consecutive days.


Group 1

  • Bench Presses (for chest - pectorals, back of upper arm - triceps, shoulders - deltoids) 

If you prefer machines, here is the machine version.  
I think the free weights are better - for developing agility, coordination and control in addition to strength, but some people prefer machines regardless.
  • Rowing (for back - lats, arm - biceps) 

Click here to see the next exercises.


All images and text Copyright J Slemmer 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009
email me

Other great web sites: 1. Fitness and exercise information     3. Environment, health and safety Information     4. Where to find a pick-your-own farm    5. Find Pumpkin Patches, Corn Mazes, Hayrides and More     6. Find choose-and-cut Christmas tree farms, precut trees, etc.     8. Free resources to start your own website business.  Chastain Park:  Looking for Chastain Park Concert tickets or directions?  Click here