Work It.
Below is my weights workout routines for this week. I usually try to keep to the same routine for 3-4 weeks and then mix it up completely so that my body doesn't become complacent or lazy! That way I am shocking my muscles with new routines and usuing different muscles than previous weeks. I have used this plan for about 3 weeks now, so next week will look at mixing it up and pushing my body even harder. If you are new to weights, don't lift too heavy too soon. just get your form and technique right so you don't injure yourself or put strain on the wrong muscles. Ask for help, whether it be at your gym, others who train with you or me! Happy to help in anyway that I can.
Now GET TO IT!
3 SETS OF 12...LAST SET TIL FAILURE
MONDAY- SHOULDERS- standing barbell press- upright rows with barbell- front raises with dumbbells- side raises with dumbbells/ cables- seated dumbbell press- shrugs with heavy dumbbells- seated reverse fly on machine
TUESDAY- BIS & TRIS- bicep curls with dumbbells- tricep bench dips- bicep curls with barbell- laying overhead tricep extensions with barbell- seated or standing hammer curls with dumbbells- tricep kickbacks with dumbbells- cable rope bicep curls- cable rope tricep push downs
WEDNESDAY- CHEST- push ups- bench press- dumbbell flys- cable flys- decline bench press- pec flys on machine
THURSDAY- LEGS- squats (4 x 50)- walking lunges (4 x 30)- leg extensions- lying leg curl- donkey kicks on machine- inner and outer thighs on machine- leg press (heavy)- hip bridge- straight leg dead lifts
FRIDAY- BACK- reverse grip lat pull downs- close grip pull downs- straight arm lat pull downs- assisted chin ups- bent over barbell rows (wide grip)- back extensions with weight- bent over dumbbell rows- close grip seated rows