Pressing Exercises, Shoulders Military Press
done straight up behind the head
- also called "Behind Neck press"  (BNP)
20 lbs
25 lbs
30 lbs
35 lbs
40 lbs
45 lbs
50 lbs
55 lbs		 60 lbs
65 lbs
70 lbs
75 lbs
80 lbs
85 lbs
90 lbs
95 lbs		 100 lbs
105 lbs
110 lbs
115 lbs
120 lbs
125 lbs
130 lbs
135 lbs
.
Shoulder Press, Front
20 lbs
25 lbs
30 lbs
35 lbs
40 lbs		 45 lbs
50 lbs
55 lbs
60 lbs
65 lbs
70 lbs		 75 lbs
80 lbs
85 lbs
90 lbs
95 lbs
100 lbs
.
Pressing Exercises, Bench .
If you are doing light weights many reps, it is good to have your legs up because then your shoulders are doing 100% of the work
20 lbs
25 lbs
30 lbs
35 lbs
40 lbs		 45 lbs
50 lbs
55 lbs
60 lbs
65 lbs
70 lbs		 75 lbs
80 lbs
85 lbs
90 lbs
95 lbs
100 lbs
..
135 lbs
140 lbs
145 lbs
150 lbs
155 lbs
160 lbs
165 lbs
170 lbs		 175 lbs
180 lbs
185 lbs
190 lbs
195 lbs
200 lbs
205 lbs
210 lbs		 215 lbs
220 lbs
225 lbs
230 lbs
235 lbs
240 lbs
245 lbs
250 lbs
.
Dumbell Exercises Reps
with each dumbell weighing
 
3 lbs
5 lbs
10 lbs 
15 lbs 		 20 lbs 
25 lbs 
30 lbs 

 
 
Shoulder Exercises  www.witiger.com/exercise/weightchart1.htm
Shoulder Exercises
- bench, BNP, dumbell fly		 www.witiger.com/exercise/weightchart1SR.htm Sylvia's
Dumbell Exercises, Biceps  www.witiger.com/exercise/weightchart2.htm
Legs, Cybex machines, Stomach  www.witiger.com/exercise/weightchart3legs.htm
Rowing Exercises + Lat Pull downs  www.witiger.com/exercise/weightchart4.htm
Rowing Exercises + Lat Pull downs www.witiger.com/exercise/weightchart4SR.htm Sylvia's

These pages were created by Prof. W. Tim G. Richardson for members of the Richardson family, relatives and friends
The exercises selected were based on the personal experience of Tim Richardson who has been lifting weights for power and strength building for 25 years.