One hour is all you need. An hour a day, four days a week. Yes, you do have time to work out. Four hours is less than 1 percent of your time in a full week. In the same amount of time it took you to watch nearly two football games on television this past Monday night, you could have completed your weekly regiment. It can be done. You can make it to the gym. All you need is a little planning and determination to give yourself four hours a week to take this strength training work out and get on the road to what might be the best shape of your life. The body can be divided into three basic sections and nine major muscle groups:

Section Muscle groups Upper body Pectoralis major Deltoids Rhomboids Latissimus dorsi Core Abdominals Lower back Lower body Gluteals Hamstrings Quadriceps By working one or two major muscle groups of each body section twice a week, you'll increase your muscle size and strength while allowing your body adequate time to recover. Here's the workout:

Day 1: pectoralis major, rhomboids, latissimus dorsi, abdominals Exercise # Sets # Repetitions Flat barbell 3 - 4 8 - 15 Bench press Cybex chest fly 2 - 3 8 - 12 Cybex assisted 3 - 4 8 - 12 Pull-up Cybex seated 2 - 3 8 - 12 Cable row Basic crunch 3 15 - 25 Suspended 2 - 3 12 - 15 Leg lift

Day 2: deltoids, gluteals, hamstrings, quadriceps, lower back Exercise # Sets # Repetitions Cybex leg press 3 - 4 8 - 15 Cybex leg curl 3 8 - 12 Seated military 3 8 - 15 barbell press Cybex lateral raise 2 - 3 8 - 12 Incline back 2 - 3 12 - 15 extension Prone superman 2 - 3 12 - 15 Back extension

Day 3: pectoralis major, rhomboids, latissimus dorsi, abdominals Exercise # Sets # Repetitions Incline dumbbell 3 8 - 12 Bench press Flat bench 3 8 - 12 dumbbell fly Cybex cable 3 8 - 12 Pull-down Cybex seated row 3 8 - 12 Side crunch 3 15 - 25 Supine tow raise 2 - 3 12 - 25

Day 4: deltoids, gluteals, hamstrings, quadriceps, lower back Exercise # Sets # Repetitions Smith-machine 3 8 - 15 Squat Cybex leg 3 8 - 12 extension Seated military 3 8 - 12 dumbbell press Standing dumbbell 2 - 3 8 - 12 frontal raise Cybex back 2 - 3 12 - 15 extension Prone swimmer 2 - 3 30 seconds stroke If you have any questions about the exercises or machines listed above, ask a weight room attendant at Peters Recreation Complex, or you can sign up for a free weight room orientation session in the front office with a Wildcat personal trainer at the Rec.

Trent Scott is a junior in nutrition and exercise science and American Council on Exercise certified personal trainer at Peters Recreational Complex. Please send comments to sports@spub.ksu.edu.