The ultimate guide to weight training with

over 50 exercises and 10 workout plans

 Why weight train?

Many people, especially women, are scared of the

whole weight training idea. They have a false
belief that they will become manly and bulky, an
image of weight training that needs to take a
hike! Weight training can change your life
forever. With weight training you can attain any
type of body shape you want plus your body
reaps many other benefits other than some nice
muscles.
If you think cardio is the key to blasting fat,
keep reading! Researchers found that when they
put dieters into 3 groups: no exercise, aerobic, or
aerobic and weight training, they all lost around
21 pounds but the lifters shed 6 more pounds of
fat than non-lifters. The lifters loss was almost
pure fat whilst others lost fat and muscle.
Lifting increases the amount of calories you
burn at rest later. Researchers found that when
people did a total body workout with just 3 big
muscle movements, their metabolisms were
raised for 39 hours afterwards.
Weight training can help regulate blood
pressure and cholesterol, helps prevent heart
disease, strengthen your immune system and can
strengthen your bones.

So what are you waiting for, let’s get to the gym!

 My Training 101

The way I train is I split my muscle groups over

different days. This means I end up training 5 or
6 times per week. I typically have 2 leg days,
one glute and hamstring focused, one quad
focused. Then I have a day each for back, arms,
chest and shoulders.
I tend to perform heavy compound
movements first, which are exercises that
involve more than one muscle group. I then fill
the rest of my workout with isolation exercises,
which are exercises that isolate a muscle group.
This book is not an exhaustive list of
exercises but rather my favourite exercises I do
in the gym. There are plenty more that you can
find online if you want to mix up your workouts
after a few months. This is suggested as your
body gets used to exercises and may stop
responding as well to them. Thus I have included
2 workout variations for each body part. I would
recommend following workout number one of
each muscle group for 8 weeks and then
switching it up to workout number two of each
muscle group for the next 8 weeks.

The clothing featured in this eBook is

coming out soon in early 2016!
  Pull ups
 Bent over rows
 Dumbbell rows
 T bar rows
 Deadlifts
 Cable pulls
 Straight arm pulldowns
 Lat pulldowns
 PULL UPS
 Pull ups are a great body weight exercise to build muscle
and strength in your back
 You can do chin ups as pictured below or wide grip pull
ups whereby your hands are over the larger bars either
side of the chin up bars
 Holding the bars and hanging down, pull with your back,
particularly your “Lat” muscles (under/behind your
armpit) until your chin is level with your hands
 Lower yourself and repeat
 BENT OVER ROWS
 Bent over rows are a great compound movement
 Place your hands over the barbell and bend your knees
 Keeping your body steady, drive your elbows back behind
you and squeeze together your shoulder blades to contract
your muscles
 Lower the bar slowly to the start position and repeat
 DUMBBELL ROWS
 Kneel on an incline bench and place your hand on it to
steady yourself
 Holding the dumbbell, drive your elbow back (in a similar
motion to the bent over rows) towards your hip and feel
your back contract
 Return to the start position feeling a slight pull in your
back as you relax the muscle and lower the dumbbell and
repeat the exercise
 T BAR ROWS
 T bar rows are another great compound movement
 Taking a similar stance to the bent over row, use a
narrow grip pulley attachment to hold the barbell
 Drive the handle up towards your stomach, aiming in
between your chest and belly button before lowering to
the start position
 This exercise keeps constant tension in your lower back
even when in the crouched starting position
 DEADLIFTS
 Taking hold of the bar in the sumo position keep your
back tensed and tight to prevent injury
 Pull the bar up and as you reach knee level drive your
hips through to help you to pull the bar up
 Slowly bend your legs into the sumo position again, let
the weight touch the ground but keeping tension at all
times, repeat the exercise
 CABLE PULLS
 Grip the pulley attachment with both hands and sit down
on the ground with your feet resting against the cable
machine
 Extend your arms right out above you before pulling the
handle towards your chest and contracting your back
 Return to the start position getting a nice pull in your
back and lats and repeat
 STRAIGHT ARM PULL DOWN
 Taking hold of the bar with your arms straight with a slight
bend in the elbow, drive the bar downwards towards your
upper thigh
 Slowly bring the bar back up so your arms are straight out
in front on you but not much higher than shoulder height
 LAT PULL DOWN
 Take hold of the handles and sit down with your arms still
extended above your head
 Contract your lat muscles to pull down the handles before
slowly releasing up and pulling on your lats to keep them
contracted when extending
  Standing military press
 Seated military press
 Dumbbell shoulder press
 Front raises
 Dumbbell side lateral raise
 Cable side lateral raise
 Dumbbell rear delt flies
 Machine rear delt flies
 STANDING MILITARY PRESS
 Lift the barbell from the rack and hold it below your chin
 With a slight bend in your knees, tense your abs and lower
back and push the bar above your head
 Bring the bar down to below chin level and repeat
 SEATED MILITARY PRESS
 This is the exact same motion as the standing military
press except performed on a seat
 This takes the pressure off your lower back and also
allows you to use your legs as drive
 DUMBBELL SHOULDER PRESS
 Taking hold of the dumbbells swing them up to your
shoulders
 Keeping your feet flat on the ground push the dumbbells
above your head
 Bring them down slowly to the start position just below
parallel to engage your shoulders
 FRONT RAISES
 Taking hold of a plate, bend your elbows slightly, bend your
knees and tense your abs
 Bring the plate up in front of you to just above face height
but not right over your head
 Lower the plate but keep it moving so do not lower it right
down to touch your body, keep tension in your muscles
 DUMBBELL SIDELATERAL RAISE
 Hold your dumbbells down at your side, sit upright in the
bench, press your shoulder blades together and tense your
abs
 Slowly bring the dumbbells up until just below parallel
with your shoulder. You should have a bend in your elbow
 Return the dumbbell at your side but do not relax your
arms, keep tension in them and repeat the exercise
 CABLE SIDE LATERAL RAISE
 Take hold of the individual handle attachment, slightly bend
your knees and your elbow
 Using your medial shoulder muscle extend upwards and
outwards similar to the dumbbell raise
 Once you get to the top of the movement pause for 1 second
then slowly bring your arm back down, but again not all the
way relaxed, bring it to about hip level and repeat the
exercise
 DUMBBELL REAR DELT FLIES
 Seated on the bench, bend over your knees whilst having
relaxed arms down in front of you
 Push the dumbbells behind you with a slight bend in your
elbow and squeeze your shoulder blades together
 Slowly lower the dumbbells down but again do not relax,
keep tension and repeat the exercise
 MACHINE REAR DELT FLIES
 On this machine, take hold of the handles in front of you
 Sit up right, tense your abs and then push the handles
around and behind you in aim to squeeze your shoulder
blades together
 Slowly bring the handles round in front of you and do not
let the machine stop, keep tension and repeat the exercise
  Flat bench press
 Incline bench press
 Incline dumbbell press
 Flat dumbbell press
 Machine press
 Single arm machine press
 Cable press
 Pec Dec
 Dumbbell flies
 Press ups
 BENCH PRESS
 Adjust yourself on the bench by pinning your shoulders
back and slightly (naturally) arching your back and place
your feet on the floor
 Grip hold of the bar symmetrically and un-rack it
 Bring it down to chest, upper rib cage area, and push it
back up again. Repeat
 INCLINE BENCH PRESS
 This is the same motion and set up as the flat bench press
except performed at an incline to target slightly different
muscles in the chest
 The only difference being when you bring the bar down it
will be on the top of your chest, above breast area rather
than below
INCLINE BENCH DUMBBELL PRESS
 Position yourself the same as the bench press in that your
back is naturally arched, your shoulders are pinned back
and your feet are flat on the floor
 Start with the dumbbells above you with your arms out
straight
 Bring the dumbbells down to just below chest level at
either side of the breast area so your elbows have dropped
below parallel
 Push the dumbbells back above you squeezing your chest
together
 FLAT BENCH DUMBBLL PRESS
 This is performed in the same motion as the flat dumbbell
press exercise but targets slightly different chest muscles
 MACHINE PRESS
 Seated on the machine, sit upright and take hold of the
handles
 Push back into the seat with your body and push forward
with the handles until your arms are out in front of your
 Slowly bring the handles back towards you but do not let
the machine come to a stop, keep tension and repeat the
exercise
 SINGLE ARM MACHINE PRESS
 This is similar to the double arm machine press except you
are seated side on to target slightly different chest
muscles
 Sitting side on, place on foot behind the arm of the
machine and the other in front of the machine
 Push the machine across your chest feeling the muscle in
the side of your chest contract and squeeze together
 Return the arm of the machine to the start point but again
do not relax completely, keep tension and repeat
 CABLE PRESS
 Take hold of the two handles on the cable machine and
take a few steps out forward
 Extend your arms back with your elbows bent to get a big
stretch in your chest before contracting it to pull the
handles back in front of you again and repeat the exercise
 PEC DEC
 This is very similar to the cable press in terms of the
motion except you are seated and using a machine rather
than cables.
 Take hold of the handles of the machine, stretching back
with your elbows slightly bent and bring it forward in
front of you to touch the handles together
 Take the machine back to the start point, again not
relaxing but keeping tension in your muscles
 DUMBBELL FLIES
 Lying on a bench, with your back naturally arched and
shoulders pinned back raise the dumbbells above you
 Turn the dumbbells vertically as shown in the second
picture and bring them down to below your chest with
bent elbows
 Your arms should be wide here to stretch out and
contract your chest when you bring the dumbbells back
up to the start point
 PRESSUPS
 Take a plank position, hands slightly wider than shoulder width,
parallel with your chest NOT your head

 Rock your weight over your hands, keep your bottom and back
parallel to the floor do NOT stick your bottom up in the air

 Lower your body down keeping everything flat and parallel until
your nose is almost at the ground

 Push back up to the start position and repeat

  Close grip bench press
 Tricep pushdown
 Overhead rope extension
 Dumbbell kickbacks
 Tricep dips
 Barbell bicep curl
 Single arm cable curl
 Hammer curl
 Supinate Curl
 CLOSE GRIP
 This is very similar to the bench press except your hands
are closer together to focus on your tricep (back of arm)
rather than your chest
 Un-rack the bar, keep your elbows in and bring them
down to your side and let the bar reach your upper rib
cage similar to the bench press
 Push the bar back up, keeping your elbows in and repeat
 TRICEP PUSHDOWN
 Take hold of the straight bar on the cable machine
 Pin your shoulders back, bend your knees and start by
holding the bar in close to your body just at the top of
your ribcage area
 Push down until your arm is fully extended and your
tricep is squeezing at the bottom of the exercise
 Bring the bar back up again but only to the rib cage area
do not bring it right up
 OVERHEAD ROPE EXTENSION
 Start by having one foot out in front and one behind you
and pull the rope above your head
 Bend your elbows then straighten them out as much as
you can to bring the rope out in front of your head
 Slowly bring the rope back to the bent elbow position
above your head and repeat
 DUMBBELL KICKBACKS
 Start with one leg kneeling on the bench and your hand
holding you up in place
 Keeping a flat back, start with the dumbbell at your side
with a bent elbow
 Keeping your tricep and elbow in the same position, do
not swing but rather extend your lower arm back, aiming
for a squeeze in your tricep at the top
 Return to the start position and repeat.
 TRICEP DIPS
 Using a bench place your hands behind you approximately
shoulder width apart and extend your legs out in front of
you
 Lower your body by bending your elbow until you create
a 90 degree angle with your arms
 Push up through your heel of your hand and extend your
arms to return to the start position
 Always remain in an upright position
 BARBELL BICEP CURL
 Holding a barbell about shoulder width apart, keep your
elbows by your side
 Avoid swinging and jerking, keep your body steady and
use your bicep to bring your lower arm up towards your
shoulders
 Slowly bring the bar back down to the start position
before repeating the exercise
 SINGLE ARM CABLE CURL
 In a similar motion to the barbell curl, stand upright with
your arm slightly bent holding the cable handle
 Keep your body steady and use your bicep to bring your
lower arm up towards your shoulders, squeezing the
bicep at the top
 Slowly lower the cable to the start point and repeat the
exercise
 HAMMER CURL
 Holding the dumbbells by your side, keep a slight bend in
your knees, tense your abs and keep your body steady
 Rotate the dumbbell upwards and inwards towards your
chest
 Avoid swinging, move only your arm to engage your bicep
 Return to the start position by lowering the dumbbell and
repeat on the other arm
 SUPINATE CURL
 Holding the dumbbells by your side, keep a slight bend in
your knees, tense your abs and keep your body steady
 Rotate the dumbbell upwards and turn horizontally
towards your shoulder and squeeze your bicep at the top
 When bringing the dumbbell back down turn it vertically
and finish with it at your side like the start position.
 Repeat on the other arm
  Squats
 Front squats
 Leg press
 Leg extension
 Barbell lunges
 SQUATS
 To start lift the bar off the rack positioned on your back
 Your head is pulled back; your chest is raised; and you
have a slight arch in your lower back
 Stand with feet about shoulder width apart, turn your
feet out at roughly a 45 degree angle
 Contract your abs and descend. It should feel like you are
sitting back on a chair behind you; not going straight
down. Keep your knees in line with your feet. DO NOT
LET YOUR KNEES BOW IN anytime during the lift!
 Your thighs should be parallel to the ground
 Drive through your heels and power up to the start
position
 FRONT SQUATS
 This motion is similar to the back squat in terms of stance,
direction and movement except the bar is on your front
 Place your arms under the bar, cross over your hands, and
keep your elbows up high
 You need to keep a very straight back to avoid tipping
 Squat down and drive back up
 LEG PRESS
 Start by placing your feet slightly wider than shoulder
width apart and turn your feet out about 45 degrees of
slightly less
 Push up on the machine platform to release the weight
 Bring your knees down to your chest, feeling the
contraction in your glutes (bottom) and your hamstrings
before pushing the machine back up with you quads
 Do not straighten your legs out, always keep a bend in the
knees
 LEG EXTENSION
 Sitting on the machine upright, take hold of the handles
and place your feet behind the cushioned part of the
machine
 Using your quads, pull the cushioned part of the machine
up until your feet are out in front of you and your legs
almost straight
 Slowly bring your legs back down to the start point and
repeat
 BARBELL LUNGES
 Start by un-racking the barbell as you would to squat
 Place one foot out in front of you and one behind
 Bend the front knee so your thigh is parallel to the ground
below
 Bend your back knee do your shin is parallel to the
ground below
 Your knees should not go over your food so make sure you
have taken a big stride forward
 When at the bottom, push up through the heel of your
front foot to the start position
 WIDE STANCE SQUATS
 This is performed the same way as a regular squat except
your stance is wider to focus more on the glutes than the
quads
 STRAIGHT LEG DEADLIFTS
 Pick up the barbell, keep a straight back, slightly bend
your knees
 Lean forward so you feel your hamstrings pull as you
lower the bar down towards the ground
 Keep your back flat and it should reach parallel with the
ground when you are at the bottom of the exercise
 Squeeze your glutes and hamstrings to bring the bar back
up to the start position
 HAMSTRING CURL
 Attach an ankle strap to the cable machine and wrap it
around your ankle
 Lie on your stomach and bring your heel towards your
bottom, squeezing your hamstring at the top
 Lower your leg slowly but do not relax it at the bottom,
keep tension in your muscles and repeat the exercise
 CABLE KICKBACK
 Using the ankle strap attachment, lean forward and hold
onto the cable machine
 Slightly bend both legs and keep your back parallel to the
ground
 Kick back with your heel, aiming for the ceiling and
squeeze your glute at the top of the movement
 Slowly bring your leg back down to the bottom and
repeat the exercise
 CABLE SIDEKICK
 Using the ankle strap attachment, stand side on to the
cable machine and hold on with one hand
 Start with your legs slightly bent and kick the outer leg
out to the side, as high as you can extend to engage your
glute
 Slowly bring your leg back down to touch your other
ankle before repeating the exercise
 HIP THRUSTS
 Set up a bench horizontally and lie on the edge of it with
your upper back
 Walk your legs out in front to create a 90 degree angle
 Place a barbell across your hips, grip the bar, lie back and
extend your hips upwards in a thrusting motion and
squeeze your glutes at the top
 Lower back down so your bottom is dipped below the
bench and repeat the exercise
 SINGLE LEG LUNGE
 Place one of your feet on a bench behind you
 Jump forward with your other foot
 Holding the dumbbells at your side, bend your front knee
until your thigh is parallel with the ground and your
glute is engaged
 Make sure you have jumped forward enough so your knee
is not over your foot
 Push through your heel and squeeze your glute to return
to the start position
  Plank
 Crunches
 Bicycle crunches
 Straight leg crunches
 V-up
 Weighted crunch
 PLANK
 Face the floor, go up onto your toes and elbows
 Keep your back and bottom flat and parallel to the
ground
 Do not let your bottom raise up or sink down
 Hold or as long as you can (it is always longer than you
think)
 CRUNCHES
 Start by lying flat on your back and placing your hands
behind your ears with your head raised
 Bend your knees to a 90 degree angle
 Pull your stomach in towards your back and crunch up
 DO NOT pull on your neck
 Slowly come back down to the start position with your
abs engaged at all times
 BICYCLE CRUNCHES
 Start by lying flat on your back with your head raised and
hands behind your ears
 Bend your knees to 90 degrees and extend one leg at a time
to the floor whilst the other is drawn into your chest
 Incorporate a twist with the upper body by meeting you
elbow to your opposite knee
 STRAIGHT LEG CRUNCH
 Begin lying flat on your back with your arms extended
out in line with your shoulder or alternatively above your
head
 Engage your abdominal muscles by drawing your stomach
in towards your spine
 Crunch up drawing your hands towards your feet lifting
your head, shoulder blades and torso off the floor
 Slowly lay back down with your hands above your head
 PIKE CRUNCH / V-UP
 Start by lying flat on your back and extend your arms and
legs out straight with your legs hovering above the floor
 Engage your abdominal muscles and reach your arms and
lift your legs up to meet each other in a seated position
 Slowly lean back and move into the start position
 WEIGHTED CRUNCH
 Using the weighted ab machine, place your elbows on the
pads, place your feet firmly on the ground and engage
your abdominal muscles
 Use your arms to crunch down towards the ground
 Slowly move back up to the start position keeping tension
in your abs throughout the whole movement
I start each of my workouts with a
compound exercise. I go heavy weight and
high reps on these. This is between 2 and 8
reps. I then move onto a dumbbell variation
do the same thing. The rest of my workout
consists of accessory movements which I
perform at 10-15 reps, where by the 10th rep
I am struggling and really feel the burn.
 BACK DAY ONE
COMPOUND:
 Bent over rows 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Dumbbell rows 4 sets of 5-8 reps
 Machine rows 3 sets of 10-15 reps
 Cable pulls 4 sets of 10-15 reps
 Lat pulldown 3 sets of 10-15 reps
 Straight pulldown 4 sets of 10-15 reps

BACK DAY TWO

COMPOUND:
 Deadlifts 5 sets of 5 reps

ACCESSORY MOVEMENTS
 T bar rows 4 sets of 5-8 reps
 Dumbbell rows 3 sets of 10-15 reps
 Cable pulls 4 sets of 10-15 reps
 Lat pulldown 3 sets of 10-15 reps
 Pull-ups 4 sets of 10-15 reps
 CHEST DAY ONE
COMPOUND:
 Bench press 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Incline dumbbell 4 sets of 5-8 reps
 Machine press 3 sets of 10-15 reps
 Cable press 4 sets of 10-15 reps
 Dumbbell flies 3 sets of 10-15 reps

CHEST DAY TWO

COMPOUND:
 Incline bench press 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Flat dumbbell press 4 sets of 5-8 reps
 Single machine 3 sets of 10-15 reps
 Pec Dec 4 sets of 10-15 reps
 Press-ups 3 sets of 10-15 reps
 SHOULDER DAY ONE
COMPOUND:
 Standing military 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Front raises 4 sets of 5-8 reps
 Side lateral raise 3 sets of 10-15 reps
 Cable lateral raise 4 sets of 10-15 reps
 Rear delt flies 3 sets of 10-15 reps
 Machine rear delts 4 sets of 10-15 reps

SHOULDER DAY TWO

COMPOUND:
 Seated military 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Dumbbell press 4 sets of 5-8 reps
 Cable lateral raise 4 sets of 10-15 reps
 Rear delt flies 3 sets of 10-15 reps
 Machine rear delts 4 sets of 10-15 reps
LEG DAY ONE: GLUTE/HAMSTRING
COMPOUND:
 Wide squats 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Straight deadlifts 4 sets of 5-8 reps
 Hip thrusts 3 sets of 10-15 reps
 Cable kickbacks 4 sets of 10-15 reps
 Cable sidekicks 3 sets of 10-15 reps
 Hamstring curl 4 sets of 10-15 reps
 Single lunge 3 sets of 10-15 reps

LEG DAY TWO: QUADS

COMPOUND:
 Squats 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Front squats 4 sets of 5-8 reps
 Leg press 3 sets of 10-15 reps
 Leg extension 4 sets of 10-15 reps
 Barbell lunge 3 sets of 10-15 reps
 ARM DAY
COMPOUND:
 Close grip 5 sets of 5 reps

ACCESSORY MOVEMENTS
 Hammer curls 4 sets of 5-8 reps
 Tricep pushdown 3 sets of 10-15 reps
 Cable bicep curl 3 sets of 10-15 reps
 Rope extensions 3 sets of 10-15 reps
 Barbell bicep curl 3 sets of 10-15 reps
 Tricep kick back 3 sets of 10-15 reps
 Supinate curls 3 sets of 10-15 reps
 Tricep dips 3 sets as many reps
as you can do
 AB CIRCUIT
Perform each exercise for 30 seconds, no
rest in between. Rest for 1 minute and
repeat the circuit 3 times

 Crunches
 Bicycle Crunches
 V-ups
 Toe touches
 Plank

Do this circuit twice per week at the end

of your other workouts and perform the
weighted ab machine crunches on one
other day of the week
Thank you so much for purchasing this
book. I really hope you have a better
understanding of the exercises to do in
the weight’s area. I hope you implement
the workouts into your weekly routine
and I hope you take progress pictures to
share with me on Instagram.

Please hashtag me #naturallystefanie

and tag @naturallystefanie to show off
your new found gains!