Weight Training

<< >>
Beginner's Weight Training Workout Routine and Suggestions

Stretching is an important of weight training but frequently overlooked part of a regular workout routine. It loosens the muscles,helps prevent injury and allows your body to move in a more fluid manner. Stretching should be done after every workout, when the muscles are still warm. Try to target each of the muscles that you exercised during your workout.

Lean into the stretch for 15 to 30 seconds until you feel a slight pull. Make sure to not push yourself too hard, and never bounce, or you could risk pulling a muscle.

Getting Started with weight training

You can organize your exercise routine in a number of ways depending on your fitness level and time constraints. Here are some workouts and some suggestions:

* 30 minutes of cardio 3 to 4 days a week. Target 1 to 2 muscle groups for weight training each day and do 2 to 3 exercises for each muscle being worked. Finish each work out with a good stretch. Make sure to include a rest day each week.

* 30 to 45 minutes of cardio 3 to 4 days a week. Twice a week (can be on your cardio off days, depending on your time availability), do a full body workout, exercising all of the major muscle groups (1 to 2 exercises per group). Finish off each workout with a stretch, and include a rest day.

* 30 - 45 minutes of cardio 3 - 4 days a week. Break up your weight training each day as follows: a day each of upper body, abdominal, and lower body exercises. Repeat this pattern twice, then give yourself a rest day. Of course, make sure to stretch after each workout.

Weight Training Workout Routines and Splits - weightlifting and bodybuilding programs

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.

One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain 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 1 of 3 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 ok if the secondary muscles get worked that day, because your doing them anyway.

2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday.

3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people

Monday - Chest/Back Tuesday - off Wednesday - Legs Thursday - off Friday - Shoulders/Arms Saturday - off Sunday - off

Monday - Chest/Biceps Tuesday - off Wednesday - Shoulders/Legs Thursday - off Friday - Back/Triceps Saturday - off Sunday - off

Monday - Chest/Triceps Tuesday - Back/Biceps Wednesday - off Thursday - Shoulders Friday - Legs Saturday - off Sunday - off

Remember, these are just sample programs. Some people like to workout on the weekends, and some don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.

Sample Weightlifting Workout Routines

This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines.

Chest Flat Bench Press Incline Bench Press Flat Bench Dumbell Flyes Incline Dumbell Flyes

Back Deadlift Pull Ups, Chin Ups, Lat Pulldowns Seated Cable Row Bent Over Barbell Row Bent Over 1 Arm Dumbell Rows

Biceps Standing Barbell Curls Preacher Curls (with dumbells or barbell) Seated/Standing Dumbell Curls

Triceps Tricep Press Downs Dips Skull Crushers

Legs Squats Romanian Deadlifts Lunges/Split Squats Calve Raises

Shoulders Seated/Standing Military Press (with barbell or dumbells) Lateral Raises Shrugs

Abs Abs are an important muscle and should be worked, but most people are just so confused when it comes to ab workouts. So, for more information on how "important" ab workouts are, and how to put abdominal exercises into your workout, click here.

*Note, on all exercises I do 6-10 reps. As you increase the weight, you should decrease the reps while weight training. For example, if you're doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps.

If you did biceps and back on different days, or triceps and chest on different days, would you do more for the secondary muscles, biceps and triceps? This is hard to explain.But I would guess, if I did them on different days, I would probably end up doing a few more sets for biceps and triceps.

Great Shot Workout Below in this Video.

Hard Body Exercises

more on weight training

best abdominal exercises best pec workout biceps workout exercises bodybuilding workout routine
celebrity workout routine chest workouts push ups 1000 get in shape
professional athlete workout upper arm exercises weight workout hardcore workout routines
benefits of fitness Heart Murmur flab belly 250 lb bench press 10x
400 pounds bench barbell york workout Home Page

Diets, Nutrition, and Well-Being A-to-Z

Start searching

best abdominal exercises best pec workout biceps workout exercises bodybuilding workout routine
celebrity workout routine chest workouts push ups 1000 get in shape
professional athlete workout upper arm exercises weight workout hardcore workout routines
benefits of fitness Heart Murmur flab belly 250 lb bench press 10x
400 pounds bench barbell york workout Home Page

  Diets A-Z Nutrition and Well-Being A-Z
  • 3-Day Diet
  • 3-Hour Diet
  • Abs diet
  • Acne diet
  • ADHD diet
  • African diet
  • African-American diet
  • Anne Collins weight loss program
  • Anti-aging diet
  • Anti-inflammatory diets
  • Arthritis diet
  • Asian diet
  • Atkins diet
  • Bernstein diet
  • Beverly Hills diet
  • Blood type diet
  • Bob Greene's diet
  • Body for Life diet
  • Body mass index
  • Bodybuilding diet
  • British Heart Foundation diet
  • Cabbage Soup Diet
  • Calorie Restriction
  • Cambridge Diet
  • Cancer-Fighting Foods
  • Carbohydrate Addict's Diet
  • Caribbean Islander Diet
  • Caveman Diet
  • Central American and Mexican Diet
  • Central European and Russian Diet
  • Changeone Diet
  • Chicken Soup Diet
  • Children's Diets
  • Chocolate Diet
  • Cleveland Clinic 3-Day Diet
  • Cravings
  • Csiro Total Wellbeing Diet
  • Dash Diet
  • Detoxification Diets
  • Diarrhea Diet
  • Diet Drugs
  • Dietary Guidelines
  • Dietary Supplements
  • Dietwatch
  • Diuretics and Diets
  • Diverticular Disease Diet
  • Dr. Feingold Diet
  • Dr. Phil's Diet
  • Eating disorders
  • eDiets
  • Elimination diets
  • Fad Diets
  • Fat Flush Diet
  • Fat Smash Diet
  • Fiber
  • Fit for Life Diet
  • Frozen-Food Diet
  • Fruitarian diet
  • Gluten-free diet
  • Glycemic index diets
  • Gout diet
  • Grapefruit diet
  • Greek and Middle Eastern diet
  • Hamptons Diet
  • Hay Diet
  • Healthy Heart Diet
  • Herbalife
  • High-Fat/Low-Carb Diets
  • High-Fiber Diet
  • High-Protein Diet
  • Hilton Head Metabolism Diet
  • Hispanic and Latino Diet
  • Hollywood Diet
  • Irritable Bowel Syndrome Diet
  • Jenny Craig Diet
  • Jillian Michaels Diet
  • Juice Fasts
  • Ketogenic Diets
  • Kidney Diet
  • La Weight Loss Program
  • Lacto-Vegetarianism
  • Lactose Intolerance Diet
  • Liquid Diets
  • Low-Cholesterol Diet
  • Low-Fat Diet
  • Low-Protein Diet
  • Low-Sodium Diet
  • Macrobiotic Diet
  • Maker's Diet
  • Mayo Clinic Diet (Fad Diet)
  • Mayo Clinic Plan (Endorsed by Clinic)
  • Medifast
  • Mediterranean Diet
  • Menopause Diet
  • Native American Diet
  • Neanderthin
  • Negative Calorie Diet
  • Northern European Diet
  • Nutrisystem
  • Obesity
  • Optifast
  • Optimum Health Plan
  • Organic Food
  • Osteoporosis Diet
  • Ovolactovegetarianism
  • Ovovegetarianism
  • Pacific Islander American Diet
  • Pacific Islander Diet
  • Pantothenic Acid
  • Peanut Butter Diet
  • Perricone Diet
  • Personality Type Diet
  • Pregnancy Diet
  • Pritikin Diet
  • Protein
  • Raw Foods Diet
  • Rice-Based Diets
  • Richard Simmons Diet
  • Rosedale Diet
  • Sacred Heart Diet
  • Scandinavian Diet
  • Scarsdale Diet
  • Shangri-la Diet
  • Six Day Body Makeover
  • Six week body makeover
  • Slim-Fast
  • Slim4Life
  • Sonoma diet
  • South American diet
  • South Beach diet
  • Soy
  • Subway Diet
  • Suzanne Somers Weight Loss Plan
  • TLC Diet
  • USDA Food Guide Pyramid (MyPyramid)
  • Veganism
  • Vegetarianism
  • Volumetrics
  • Warrior Diet
  • Weight Loss 4 Idiots
  • Weight Watchers
  • Zone Diet
  • Additives and Preservatives
  • Adolescent Nutrition
  • Adult Nutrition
  • African Americans, Diet of
  • Africans, Diets of
  • Aging and Nutrition
  • Alcohol and Health
  • Allergies and Intolerances
  • Alternative Medicines and Therapies
  • American Dietetic Association
  • American Public Health Association
  • American School Food Service Association
  • American School Health Association
  • Amino Acids
  • Anemia
  • Anorexia Nervosa
  • Anthropometric Measurements
  • Antioxidants
  • Appetite
  • Arteriosclerosis
  • Artificial Sweeteners
  • Asian Americans, Diets of
  • Asians, Diet of
  • Atherosclerosis
  • Baby Bottle Tooth Decay
  • Battle Creek Sanitarium, Early Health Spa
  • Beikost
  • Beriberi
  • Beta-Carotene
  • Bezoars
  • Binge Eating
  • Bioavailability
  • Biotechnology
  • Body Fat Distribution
  • Body Image
  • Body Mass Index
  • Breastfeeding
  • Brillat-Savarin, Jean Anthelme
  • Bulimia Nervosa
  • Caffeine
  • Calcium
  • Calorie
  • Cancer
  • Carbohydrates
  • Cardiovascular Disease
  • Careers in Dietetics
  • Caribbean Islanders, Diet of
  • Carotenoids
  • Central Americans and Mexicans, Diets of
  • Central Europeans and Russians, Diets of
  • Childhood Obesity
  • College Students, Diets of
  • Commodity Foods
  • Comprehensive School Health Program
  • Convenience Foods
  • Corn- or Maize-Based Diets
  • Cravings
  • Cultural Competence
  • Dehydration
  • Diabetes Mellitus
  • Diarrhea
  • Diet
  • Dietary Assessment
  • Dietary Guidelines
  • Dietary Reference Intakes
  • Dietary Supplements
  • Dietary Trends, American
  • Dietary Trends, International
  • Dietetic Technician, Registered (DTR)
  • Dietetics
  • Dieting
  • Dietitian
  • Digestion and Absorption
  • Disaster Relief Organizations
  • Eating Disorders
  • Eating Disturbances
  • Eating Habits
  • Emergency Nutrition Network
  • Ergogenic Aids
  • Exchange System
  • Exercise
  • Exercise Addiction
  • Expanded Food Nutrition and Education Program
  • Fad Diets
  • Failure to Thrive
  • Famine
  • Fast Foods
  • Fasting
  • Fat Substitutes
  • Fats
  • Female Athlete Triad
  • Fetal Alcohol Syndrome
  • Fiber
  • Food Aid for Development and the World Food Programme
  • Food and Agricultural Organization
  • Food Guide Pyramid
  • Food Insecurity
  • Food Labels
  • Food Safety
  • Fortification
  • French Paradox
  • Functional Foods
  • Funk, Casimir
  • Generally Recognized as Safe (GRAS)
  • Genetically Modified Foods
  • Glisson, Francis
  • Global Database on National Nutrition Policies and Programmes
  • Glossary
  • Glycemic Index
  • Goiter
  • Goldberger, Joseph
  • Graham, Sylvester
  • Grazing
  • Greeks and Middle Easterners, Diet of
  • Growth Charts
  • Growth Hormone
  • Health
  • Health Claims
  • Health Communication
  • Health Education
  • Health Promotion
  • Healthy Eating Index
  • Healthy People 2010 Report
  • Heart Disease
  • Hispanics and Latinos, Diet of
  • Homelessness
  • Hunger
  • Hyperglycemia
  • Hypertension
  • Hypoglycemia
  • Illnesses, Food-Borne
  • Immune System
  • Inborn Errors of Metabolism
  • Infant Mortality Rate
  • Infant Nutrition
  • Infection
  • Insulin
  • Irradiation
  • Isoflavones
  • Johnson, Howard
  • Kellogg, John Harvey
  • Kroc, Ray
  • Kwashiorkor
  • Lactose Intolerance
  • Lay Health Advisor
  • Lead Poisoning
  • Legumes
  • Life Expectancy
  • Lipid Profile
  • Low Birth Weight Infant
  • Macrobiotic Diet
  • Malnutrition
  • Marasmus
  • Marketing Strategies
  • Mastitis
  • Maternal Mortality Rate
  • Meals On Wheels
  • Meat Analog
  • Medical Nutrition Therapy
  • Mellanby, Edward
  • Men's Nutritional Issues
  • Menopause
  • Metabolism
  • Minerals
  • Mood-Food Relationships
  • National Academy of Sciences (NAS)
  • National Health and Nutrition Examination Survey (NHANES)
  • National Institutes of Health (NIH)
  • Native Americans, Diet of
  • Nongovernmental Organizations
  • Northern Europeans, Diet of
  • Nutrient Density
  • Nutrient-Drug Interactions
  • Nutrients
  • Nutrition
  • <Nutrition Education
  • Nutrition Programs in the Community
  • Nutritional Assessment
  • Nutritional Deficiency
  • Nutritionist
  • Obesity
  • Omega-3 and Omega-6 Fatty acids
  • Oral Health
  • Oral Rehydration Therapy
  • Organic Foods
  • Organisms, Food-Borne
  • Osteomalacia
  • Osteopenia
  • Osteoporosis
  • Overweight
  • Pacific Islander Americans, Diet of
  • Pacific Islanders, Diet of
  • Pasteur, Louis
  • Pasteurization
  • Pauling, Linus
  • Pellagra
  • Pemberton, John S.
  • Pesticides
  • Phenylketonuria (PKU)
  • Phytochemicals
  • Pica
  • Plant-Based Diets
  • Popular Culture, Food and
  • Pregnancy
  • Premenstrual Syndrome
  • Preschoolers and Toddlers, Diet of
  • Probiotics
  • Protein
  • Quackery
  • Recommended Dietary Allowances
  • Refugee Nutrition Information System
  • Regional Diet, American
  • Regulatory Agencies
  • Religion and Dietary Practices
  • Rice-based Diets
  • Rickets
  • Rosenstein, Nils Rosén von
  • Satiety
  • Scandinavians, Diet of
  • School Food Service
  • School-Aged Children, Diet of
  • Scurvy
  • Small for Gestational Age
  • Smoking
  • Society for Nutrition Education
  • South Americans, Diet of
  • Southern Europeans, Diet of
  • Soy
  • Space Travel and Nutrition
  • Sports Nutrition
  • Stark, William
  • Sustainable Food Systems
  • The Green Revolution
  • Toxemia
  • Tulp, Nicolaas
  • Underweight
  • United Nations Children's Fund (UNICEF)
  • Vegan
  • Vegetarianism
  • Vitamins, Fat-Soluble
  • Vitamins, Water-Soluble
  • Waist-to-Hip Ratio
  • Water
  • Weight Loss Diets
  • Weight Management
  • Wellness
  • White, Ellen G.
  • Whole Foods Diet
  • WIC Program
  • Wilson, Owen
  • Women's Nutritional Issues
  • World Health Organization (WHO)
  • Xerophthalmia
  • Yo-Yo Dieting

Senior Exercise Central

Best workout routines

Post Workout Eating

Affordable Home Gym - Gym systems that provide cardio, strength and flexibility at great savings!

Top 5 No Exercise Weight Loss Products


Acri Berry Select

African Mango Plus


Dual Action Cleanse

Top 5 Muscle Building Downloads

Creatine Muscle Builder

HGH Energizer


Deer Antler Plus!

Muscle Advance Whey Protein

  Latest Added Pages

Start your Pilates workout today on a Total Gym® XLS

Female Body Building "Insider's Secrets" Includes Free Ebooks Try Weight Training Irondolls.com

MI40 Workout "Insider's Secrets" Increase Your Strength And Have Spectacular Muscle Growth. M140.com

Total Gym Premium Product

Vertical Jump Affiliate program

See the Specials of the Week at Bodybuilding.com!