These programs are greater in detail and the number of sets for each
movement is shown. Before using any of these routines, you should
have at least a year of consistent training under your belt.
*** Before you attempt the following weight lifting programs, there is
one concept that has to be understood and that is Pyramiding. This is
only done when there are multiple sets to be completed during one
exercise. The idea of pyramiding is when repetitions and weight are
different for each set when doing a single movement. The following is
a typical pyramid that I use for the bench press.
Sets Weight Repetitions
1 135 12
2 205 10
3 245 8
4 275 6
As you can see, the weight increases with each set and the repetitions
decrease. This allows an optimal warm-up before lifting a heavy
weight in the final set and also allows the person to exercise with
greater weight because the repetitions are decreased.
The 3 Day RoutineThis routine is an introduction to the body building world.
Day 1 Day 2
Exercise Sets Exercise Sets
Flat Bench Press 5 Squat or Leg Press 5
Flat Dumbell Fly 3 Leg Extension 3
Tricep Pressdown 3 Leg Curl 4
One Arm Tri Extension 3 Calf Raise 4
Barbell Curl 3 Crunch (20 reps) 3
Alternating Dumbell Curl 3 Reverse Crunch (20) 3
Wide Grip Lat. Pulldown 4
Dumbell Row 3
Shoulder Press (Dumbell or Barbell) 4
Side Lateral Raise (Dumbell) 3
Upright Row (Barbell) 3
Comments - This type of work out could be completed in three
consecutive days during a weeks time or you could take a days rest in
between. M - W - F. * If you would like to work out fours days a
week, follow this split: Mon. = Day 1, Tues. = Day 2,
Wed = Day 3, Thur = Rest, Fri. = Repeat
Keep the repetition range between 8 - 12. With the Bench Press and
Squat you could do less reps to lift heavier weight, but do not go
below 4 reps. Rest at least one minute between sets. Do your aerobic
work after the weight training. Strength and muscle size are the main
goals. 20 minutes of biking is ideal.
Power RoutineFour days a week, each muscle group will be trained twice a week.
This routine is an extension of the beginners 2 day routine.
Monday & Thursday Tuesday & Friday
Flat Bench Press Squat
Flat Dumbell Press Leg Extension
Shoulder Press Stiff Leg Dead Lift
Upright Rows Leg Curl
Lying Tri. Ext. Lat. Pulldown
Barbell Curl Bent Over Row
Comments: To use this work out program, you should have at least one
year of weight training experience. Since you are exercising each
muscle twice a week you will see an increase in size and strength.
This program is very demanding, therefore it is recommended not to
stay in the program for more than a months time. The number of sets
for each exercise will vary for the work out. When exercising larger
muscles (chest & legs), 4 to 5 sets should be completed. The smaller
muscles groups will only need 2 or 3 sets to get the job done. The
repetitions should stay on the low end (8 - 10), because you want to
lift heavier weight. Rest at least one minute between each set.
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