Basic Weightlifting Routine

2 minutes rest between sets. Remember you want to establish correct form as opposed to moving heavy weight.

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Remember to drink at least two 8 ounce glasses of water before starting your weight lifting routine and drink two to four glasses while working out.

Basic weightlifting routine. Hold your arms out straight and twist. This is a classic three-day split routine which means youll be lifting three days a week Monday Wednesday Friday. While there is no such thing as the best program a great program should at least include the snatch clean jerk back squat front squat and some type of pulls 2-3 times per week.

Do 3 rounds of. The following routines will get you back on track inyou guessed itjust four short weeks. Beginners Workout at a Glance.

Lets get to work. 5 barbell Romanian deadlifts 10 push-ups 10 dumbbell rows per arm. Overhead Shoulder Press 3 sets of 8-10 reps.

For example if you choose a pair of dumbbells that are 6 kg each and you can squeeze out 9 reps then thats great. Each day will focus on a major muscle area legs back chest. Sit on the floor with a dumbbell or weight plate in both hands and recline your torso to a 45-degree angle.

2 minutes rest between sets. Pull-Ups or Lat Pull-Downs 3 sets of 8-10 reps. How long has it been since you went to the gym regularly.

I suggest you follow the beginners routine for 3 to 6 weeks before moving on. But if you can only perform 6 reps its too heavy. Deadlifts 3 sets of 6-8 reps.

These exercises can serve as a weeklong beginners routine or cycled to provide several sessions per week for advanced trainees. 2 minutes rest between sets. If your goal is weight loss.

Programs should take into account a lifters abilities training age recovery and weaknesses to best maximize training success. If youre working on 8-15 reps then you should grab a weight that tires you out within that number of reps.

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