Weight Lifting Routine

Weight Lifting Routine

Depending on your goals depends on what weight lifting routine to follow. There are several different weight lifting routines. If you’re looking for a cardio workout combined with a weight lifting routine there’s a routine for that. There’s a weight lifting routine for strength training. There’s also the basic weight lifting routine for a shapely physique. And then of coarse a bodybuilding weight lifting routine.thermacuts

First you need to understand some basics. If you choose not to combine a cardio workout with a weight lifting routine then you need to do a cadio workout separate.http://rhizomes.de/gb/nutrition/Weight+Lifting+Routine.html

A repetition is the completion of an exercise 1 time.raspberryketone700 efecto

A set is the completion of an exercise 1 to 20 repetitions.man pride skład

Each exercise in a good weight lifting routine target specific muscles. The different muscle groups consist of chest, back, shoulders, arms, legs, and abs.penisgrößen

Next you need the proper fitness equipment for whichever routine you choose. Whether you chose a complete gym or just accessories is up to you. There’s a wide range of fitness equipment available for your weight lifting routine.chocolate slim dove comprarlo

If you choose the basic weight lifting routine for a shapely physique, you’ll do the exercises with light weights that you can easily do 18 to 20 repetitions 4 to 5 sets. Here is an example of a good basic weight lifting routine.bliss hair λοσιόν

Basic weight lifting routine

Do all exercises with light weights 18 to 20 repetitions

4 to 5 sets with a 1 minute rest in between sets

(this type of workout can be done daily)

Bench press (chest)

Bent over row (back)

Military press (shoulders)

Bicep curls (arms)

Tricep curls (arms)

Squats (legs)

Calve raises (legs)

Sit ups (abs) 50 to 100 reps

You can combine a cardio workout with the basic weight lifting routine by repeating the exercises from top to bottom 4 to 5 times with little to no rest. You should achieve your target heart rate for a minimum of 20 minutes. To figure your target heart rate take 220 minus your age and then minus your average resting heart rate. Following this cardio and weight lifting routine is a great way to achieve overall health.

For the beginner you should follow the basic weight lifting routine with a few changes. Use heavy weights 2 to 3 sets of 10 to 12 repetitions. The weights should be heavy enough to make the last 2 repetitions of each set difficult. To exercise everyday, workout upper body 3 days a week and lower body 3 days a week alternating days. Give yourself at least 1 rest day a week. For the more advanced you may want to add some exercises for this weight lifting routine . Here is an example of an advanced bodybuilding weight lifting routine.

Bodybuilding weight lifting routine

Do all exercise with heavy weights 10 to 12 repetitions

2 to 3 sets with a 1 minute rest in between sets

Upper Body

Monday – Wednesday – Friday

Bench press ( chest)

Dumbbell fly’s (chest)

Bent over row (back)

Lat pull downs (back)

Military press (shoulders)

Upright row (shoulders)

Barbell curls (arms)

Preacher curls (arms)

Tricep curls (arms)

Kickbacks (arms)

Sit ups (abs) 50 to 100 reps

Lower Body

Tuesday -Thursday- Saturday

Leg extensions (legs)

Squats (legs)

Leg curls (legs)

Lunges (legs)

Calve raises (legs)

Sit ups (abs) 50 to 100 reps

For strength training follow the bodybuilding weight lifting routine with a few changes. Use the heaviest weight possible to do 2 to 3 sets of 2 to 8 repetitions adding weight in between sets. Resting 2 to 3 minutes in between sets is best for this weight lifting routine.

There are many varieties of these weight lifting routines mentioned. These weight lifting routines have worked for me and are only a suggestion. Do your research to find the best weight lifting routine for you.

Make sure to get a cardio workout 1 to 2 times a week along with a good weight lifting routine. By eating a healthy diet, taking the supplements you need, the proper amount of sleep, and choosing a good cardio and weight lifting routine, you can be healthy like that.