Weight Training Exercises
This program was designed for the beginner. Most of these exercises can be performed on machines at your local gym or training center. You can use free weights and dumbbells for beginning weight training. Make sure you have a spotter or training partner. A spotter or trainer will assure your safety as well as assist in a progressive weight lifting program.
- Warm up: bike or jog 5 to 7 minutes
*It is very important to warm up before beginning your weight training routine to increase the body temperature* - Stretch
- Calf raises 3 x 15-20 reps
- Leg extensions 3 x 12 reps
- Bench press 3 x 8-10 reps
- Pullover 3 x 8-10 reps
- Lat pull down 3 x 8-10 reps
- Cable tricep extension 3 x 8-10 reps
- Alternating dumbbell curls 3 x 8-10 reps
- Upright row 3 x 8-10 reps
- Sit ups 25-50 times
- Low back extensions 2 x 12-15 reps
- Lying leg curls 3 x 12 reps
- Stretch again
It takes a minimum of 3 sets of 8-12 reps to fire up all muscle fibers of every muscle group. After 4-6 weeks of training you can add weight to increase progressive resistance.
Exercising and stretching will help you warm up before you begin your weight training program. Free weights used with dumbbells or the bench press in sets of reps are important and a powerful part of circuit training.
That style of repetition leads to getting ripped. Get ripped products like bodybuilding supplements will also assist you in developing lean ripped and cut muscles.
