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Weight Training
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Beginner's Weight Training Workout Routine and Suggestions
Stretching is an important of weight training but frequently overlooked part of a regular workout routine. It loosens the muscles,helps prevent injury and allows your body to move in a more fluid manner. Stretching should be done after every workout, when the muscles are still warm. Try to target each of the muscles that you exercised during your workout. Lean into the stretch for 15 to 30 seconds until you feel a slight pull. Make sure to not push yourself too hard, and never bounce, or you could risk pulling a muscle. Getting Started with weight training You can organize your exercise routine in a number of ways depending on your fitness level and time constraints. Here are some workouts and some suggestions: * 30 minutes of cardio 3 to 4 days a week. Target 1 to 2 muscle groups for weight training each day and do 2 to 3 exercises for each muscle being worked. Finish each work out with a good stretch. Make sure to include a rest day each week. * 30 to 45 minutes of cardio 3 to 4 days a week. Twice a week (can be on your cardio off days, depending on your time availability), do a full body workout, exercising all of the major muscle groups (1 to 2 exercises per group). Finish off each workout with a stretch, and include a rest day. * 30 - 45 minutes of cardio 3 - 4 days a week. Break up your weight training each day as follows: a day each of upper body, abdominal, and lower body exercises. Repeat this pattern twice, then give yourself a rest day. Of course, make sure to stretch after each workout. Weight Training Workout Routines and Splits - weightlifting and bodybuilding programs Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine. One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits: 1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's ok if the secondary muscles get worked that day, because your doing them anyway. 2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday. 3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday. Sample Splits Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people Monday - Chest/Back Tuesday - off Wednesday - Legs Thursday - off Friday - Shoulders/Arms Saturday - off Sunday - off Monday - Chest/Biceps Tuesday - off Wednesday - Shoulders/Legs Thursday - off Friday - Back/Triceps Saturday - off Sunday - off Monday - Chest/Triceps Tuesday - Back/Biceps Wednesday - off Thursday - Shoulders Friday - Legs Saturday - off Sunday - off Remember, these are just sample programs. Some people like to workout on the weekends, and some don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use. Sample Weightlifting Workout Routines This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines. Chest Flat Bench Press Incline Bench Press Flat Bench Dumbell Flyes Incline Dumbell Flyes Back Deadlift Pull Ups, Chin Ups, Lat Pulldowns Seated Cable Row Bent Over Barbell Row Bent Over 1 Arm Dumbell Rows Biceps Standing Barbell Curls Preacher Curls (with dumbells or barbell) Seated/Standing Dumbell Curls Triceps Tricep Press Downs Dips Skull Crushers Legs Squats Romanian Deadlifts Lunges/Split Squats Calve Raises Shoulders Seated/Standing Military Press (with barbell or dumbells) Lateral Raises Shrugs Abs Abs are an important muscle and should be worked, but most people are just so confused when it comes to ab workouts. So, for more information on how "important" ab workouts are, and how to put abdominal exercises into your workout, click here.
*Note, on all exercises I do 6-10 reps. As you increase the weight, you should decrease the reps while weight training. For example, if you're doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps.
If you did biceps and back on different days, or triceps and chest on different days, would you do more for the secondary muscles, biceps and triceps? This is hard to explain.But I would guess, if I did them on different days, I would probably end up doing a few more sets for biceps and triceps.
Great Shot Workout Below in this Video.
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