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Thursday, September 20, 2007

Basic Weightlifting Get Big Program

This is a straight forward basic, and effective weight lifting workout program which will have you gaining muscle and getting stronger, quickly.

Monday- We start out the weight lifting workout program training our Chest, Shoulders, and Triceps.

Bench press. After you perform 2 warmup sets, then you'll perform your 2 working sets of bench press, consisting of 6-8 repetitions for each.

Pectoral butterfly or the "pec dec" machine. Another 2 warm ups, followed by 2 working sets of 6-8 repetitions for each set.

Shoulders are next and we'll want to start out with seated or standing barbell shoulder presses. 2 warm up sets, followed by two hard working sets of 6-8 repetitions.

Next for shoulders is shoulder dumbbell laterals. These will be performed for slightly higher reps, say 8-10.

Triceps are next and we will perform tricep pressdowns on a cable station for 2 warmups and 2 working sets, for a rep range of 8-10.

This completes Mondays! weightlifting workout of chest, shoulders, and triceps.

Wednesday - Leg workout.

If you can perform squats safely and properly then that is the recommended exercise. If you are not use to squats you should use the leg press machine. Again, 2 warmups, then 2 working sets for 6-8 reps.

Leg Extensions. These are performed on a seated leg extension machine, for 2 working sets of 6-10.

Next we will hit the back of the legs - the hamstrings. Hammy's, like triceps, we are only going to work with one exercise and that is reverse leg extensions on a machine. This isolates the hams well and you'll feel the burn in the back of your leg. Repetitions will fall slightly higher in the 10-12 range.

Calves. Calf machine toe raises, performing 2 sets with higher repetitions of 12-20, and that will complete Wednesdays weight lifting workout program.

Friday- Back and biceps.

For back we will perform either barbell rows, or if your gym has a good hamme! r machine row that is acceptable as well. Repetitions for our ! 2 workin g sets fall within the 6-8 range.

Next is "Lat pulldowns" on the lat pulldown cable machine. Repetitions rise to the 8-10 range for lat pulldowns.

Biceps. These can be trained with standing bicep dumbbell curl exercise for 2 sets of 6-8 repetitions.

Next is one set of seated concentration curls for a rep range of 8-10 for each arm.

Saturday and Sunday are days off, and then Monday we hit it strong again with the chest, shoulder, tricep workout.

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