Starting at the basic's a proper and thorough warm up before any weight lifting exercises is a must. Many people may opt not to warm up but they do so at their peril. Failure to stretch the muscles and get the oxygen flowing round the body will ultimately result in an injury, which in turn is counter productive.
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Any should split various muscles groups over a number of days in the week. It is recommended that you only train your chest for example, once a week to allow plenty of recovery time. An ideal muscle group split for a beginner would be;
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DAY 1 - Chest & Triceps
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DAY 2 - Back & Biceps
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DAY 3 - Legs & AB's
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DAY 4 - Shoulders
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As a beginner its important to take your time when increasing the weights, think about ! It is vital that you take your time and perfect your . Proper weight lifting technique should never involve any sudden jerks or uncomfortable positions / movements.
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DAY 1 - Chest & Triceps
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-Chest
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Bench Press - 3 sets of 12 reps
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Dumbbell Press - 3 sets of 12 reps
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Incline Dumbbell Press - 3 sets of 12 reps
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Cable Cross Over - 3 sets of 15 to 20 reps
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-Triceps
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Bent Over Dumbbell Rows - 3 sets of 15 reps
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Rope Extensions - 3 sets of 15 reps
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Dips - burn out set
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DAY 2 - Back & Biceps
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- Back
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Deadlifts - 3 sets of 12 reps
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Lateral Pulldown - 3 sets of 12 reps
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Seated Rows - 3 sets of 12 reps
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- Biceps
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Standing Barbell Curls - 3 sets of 12 reps
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Preacher Curls - 3 sets of 12 reps
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Standing Alternate Dumbbell Curls - 3 sets of 12 reps
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DAY 3 - Legs & AB's
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-Legs
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Squats - 3 sets of 12 reps
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Hack Squats - 3 sets of 12 reps
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Leg Extensions - 3 sets of 12 reps
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Leg Curls - 3 sets of 12 reps
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Calve Raises - 3 sets of 12 reps
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Sit Up's - 3 sets of 25 to 30 reps
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Leg Rasies - 3 Sets of 25 to 30 reps
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DAY 4 - Shoulders
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Standing Shoulder Press - 3 sets of 12 reps
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Seated Dumbell Shoulder Press - 3 sets of 12 reps
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Alternating Deltoid Raise - 3 sets of 12 reps
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Most of the exercises consist of 12 reps. When weight lifting the more lifts (reps) you do during your workout the more defined you will be. For those seeking brute strength 5 to 6 reps would be recommended. However, when starting out at weight lifting aiming for 12 lifts will give you a safer indication of what you can lift, rather than trying to lift a weight and get stuck or drop it. should always be considered before lifting any weight. When possible train with a training buddy or use the safety accessories that come on most weight lifting machines.
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