Weight Lifting Routines
Gaining weight is quite easy when you know the process of how to actually do it. There are some strict rules to abide by including the correct ratios for the food you eat, your intake of calories and of course the weight lifting routines themselves.
In this article I would like to concentrate on the weight lifting routines. For other aspects of your body building structure you can look at other articles I have written and piece them together.
One of the myths about weight lifting routines is how long you need to work out for, it is not about how long you work out but the actual intensity that you put into it – quality not quantity. If you are a complete beginner, if you have never really worked out with weights before then please start with the beginner’s workouts as you will need to condition your body before jumping into the intense stuff. This is for your own good so please don’t ignore me.
My favourite weight lifting routine consists of the following:
Monday: Back and chest
Wednesday: Hamstrings and thighs
Friday: Arms, shoulders and calves
The great thing about this type of workout is that each muscle group will have 7 days in order to recover.
So you could do the following as your workout as see some great results in no time:
Monday:
Exercise |
Sets |
Reps |
Dips (Weighted) |
3-4 |
6-10 |
Barbell Bent Rows |
3-4 |
6-10 |
Incline Dumbbell Press |
3-4 |
6-10 |
Chin Ups (Weighted) |
3-4 |
6-10 |
Flat Bench Press (barbell) |
3-4 |
6-10 |
Partial Rep Deadlifts |
3-4 |
6-10 |
Wednesday:
Exercise |
Sets |
Reps |
|
Crunches |
2-3 |
15-20 |
|
Barbell Squats |
5-6 |
6-10 |
|
Lying Leg Curl |
3-4 |
6-10 |
|
Leg Extensions |
3-4 |
6-10 |
|
Semi-Stiff Legged Deadlifts |
4-5 |
10-20 |
|
Friday
Exercise |
Sets |
Reps |
Seated Calf Raises |
3-4 |
15-20 |
Seated Dumbbell Presses |
4-5 |
6-10 |
Leg Press Calf Raises |
3-4 |
15-20 |
Side Laterals |
3-4 |
6-10 |
Lying Tricep Extensions |
3-4 |
6-10 |
Straight Bar Curls |
3-4 |
6-10 |
Close Grip Bench Press |
3-4 |
6-10 |
Seated Dumbbell Incline Curls |
3-4 |
6-10 |
This whole weight lifting routine put together shouldn't’ take any longer than an hour, so keep an eye on the length of your breaks. If you find yourself taking over an hour you will need to cut down the breaks between exercises.
The reason I love the 3 day workout is because you will see some very steady progress in quite a short space of time and only have to work out 3 times a week. Training any more than this can be very difficult for most people to achieve in today’s busy world.
So go ahead, try these weight lifting routines and see how they work out for you. You should see some progress in no time at all.
If this kind of work out is not for you, go look at some of the others I have posted in other articles or Vince Delmonte’s book – No Nonsense Muscle Building is a great read that has some very gook workouts that sees people achieving insane results!
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