My sample
session for weight training would be, at first, a program for 7 weeks and then lower
the intensity of the drills.

Sets
per exercise: 4
Reps per set: 5
Rest interval: 180 seconds
in the middle of sets and exercises

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Session upper body – Chest, Shoulders, Triceps
– Flat barbell bench presses
– Seated dumbbell shoulder presses
– Weighted dips or narrow grip bench presses

Session
lower body  – Legs, calves, Abs
– Squats or 45 degrees leg presses
– Deadlifts
– Standing toes raises/calf presses

 

These sessions are quite good
because they can be done with little day rests periods in between.

 

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