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• Title Page
• Copyright
• Contents
• Exercise Finder
• Climbing the Steps to Weight Training Success
• Acknowledgments
• Fundamentals of Weight Training
• Step 1: Equipment Options and Proper Use Guidelines
• Step 2: Stretching, Lifting, and Spotting Techniques
• Step 3: Selecting Exercises and Determining Training Loads
• Step 4: Chest Exercise Options and Loading Guidelines
• Step 5: Back Exercise Options and Loading Guidelines
• Step 6: Shoulder Exercise Options and Loading Guidelines
• Step 7: Upper Arm Exercise Options and Loading Guidelines
• Step 8: Leg Exercise Options and Loading Guidelines
• Step 9: Core Exercise Options and Loading Guidelines
• Step 10: Completing Your First Workout
• Step 11: Applying Program Design Principles
• Step 12: How to Manipulate the Program Design Variables to Maximize Results
• Step 13: How to Design Your Own Basic Program
• Step 14: Designing a Sport-Specific Training Program
• Step 15: Designing a High-Intensity Interval Training Program
• Answer Key
• Glossary
• Conversion Chart
• References
• About the Authors