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Introduction to Working Out With Weights
One rule when making
weightlifting workout programs is to make sure to split it so
that you aren't over-training. Doing chest on Monday, then
triceps on Tuesday, then shoulders on Wednesday will over train
your triceps. Why? Because just about every chest and
shoulder exercise works the triceps secondary. And, almost
every back exercise works the biceps secondary. So, you
would need to do one of three things when making your workout
routines and splits:
1) Work chest, triceps and shoulders on the same day, and
biceps and back on the same day so that it's okay it the
secondary muscles get worked out that day, because you're doing
them anyway.
2) Separate those muscles that work a secondary muscle so
that they are far enough apart not to over train you. For
example, do chest and biceps Monday, triceps Wednesday, and
shoulders and back Friday.
3) Do chest and triceps Monday, and shoulders
Thursday, and back and biceps together on Friday.
While there are a variety of weightlifting routines
available, a very popular routine is a split routine where you
work different body parts on alternating days of the week.
A sample split routine is shown below.
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Sample Split Routine |
Monday / Thursday-
Chest, Triceps, and Biceps |
Tuesday / Friday-
Back and Legs |
Chest
Flat Bench Press- 4 sets
Incline hammer Strength Machine -2 sets
Dumbbell Flyes - 2 sets |
Back
Barbell upright rows - 3 sets
Lat Pull downs - 3 sets
Seated Cable row - 2 sets |
Triceps
Tricep Press down - 2 sets
Dips (weighted) - 2 sets |
Legs
Squats - 4 sets
Leg Extensions - 2 sets
Leg Curls - 2 sets
Seated/standing calves raises- 3sets |
Biceps
Standing Barbell Curls - 3 sets
Barbell Preacher Curls - 2 sets |
Shoulders
Seated Dumbbell Military Press - 4 sets
Lateral Raises - 3 sets
Shrugs - 3 sets |
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Wednesday - Cardio |
Saturday / Sunday - Days OFF |
Treadmill - 20 minutes
Elliptical Trainer - 20 minutes |
NOTHING |
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