Workout Plan
Great Weightlifting Workout Plan
A weightlifting workout can be a great way to lose weight, build lean muscle mass, and get the sexy body you always wanted. With a simple routine, you can make a weightlifting workout part of your regular exercise program and get even more out of your workouts. A good weightlifting workout routine should include a cardio workout to warm up and burn fat, a varied schedule of lifting to target all of the major muscle groups, and stretching exercises to keep you flexible and prevent injuries. The most efficient weightlifting workout routine should alternate muscle groups, working one group one day and another the next, and so on. You will begin to see the results right away when you establish a good routine. It is important to stick with your program, but also schedule some days off so you won’t burn out. You will also need to pay attention to your diet, as healthy eating is essential to any fitness program. Emphasis should be on lean proteins, whole grains, and plenty of fresh produce. Avoid refined carbohydrates like white flour, and stay away from caffeine and alcohol for the best results from your workout routine. A sample workout schedule:
Monday: Work on cardio, chest and abs. Do at least 15 minutes of cardio before your weightlifting workout. Begin your weightlifting training on the cable crossover machine with light weight to get your muscles warmed up, then work with the bench press, pectoral fly machine, and ab machine.
Tuesday: Do your triceps and biceps. Start your weightlifting workout with a 5-10 minute cardio warmup, your choice of machine. Then alternate close-grip chinups with barbell curls, bent-over curls, and dips. For toning, use light weight with as many reps as possible. For more mass, increase the weight and do fewer reps.
Wednesday: Wednesday is leg day, with weightlifting training for your hamstrings, calves and thighs. Warm up first on your favorite cardio machine, then move on to the leg press, leg extension, squats, hamstring curls, and calf machine. Make sure your weightlifting workout includes stretching after you work your muscles to prevent injury.
Thursday: Today your weightlifting workout is concentrating on the shoulders and traps. As always, do your cardio warmup for 5-10 minutes (the rowing machine would be good for this workout), then do your reps on the upright row and jump on the machine press, then lateral side raises. Barbell shrugs are good for shoulders, as well.
Friday: Today is for back and forearms. Warmup for 5-10 minutes, then do some reps on the back machine. Next, do a set each of close and wide grip lateral pull downs. Do your forearm curls on the forearm machine, and do a few reps of wrist curls with barbells to round out your weightlifting workout.
