A Really Cool Sample Weight Lifting Routine and Warm Up...

Hi all,

Today I have come across a cool article that I found online. Warm ups can be considered to be a very important part of any work out especially when you are trying to stretch and build muscle quickly and healthily.

I'm also always on the look out for new Weight Lifting Routines as like any routine thay can become boring and eventually lead you to lose interest. I found this warm up and sample routine online and found it to be a good read.

Thanks to the author for this great article.....

Sample Routines

All sets are done to failure, meaning done until your muscles fail to be able to perform that exercise using proper form. Keep track of what you do each week. You should lift five more pounds weekly. Muscle gain is done by progression; if you cannot progressively increase your weight weekly then you need to increase the number of reps you perform.

Warm-up
- Start with a 5 minute run on the treadmill to get your blood pumping
- Set 1 of main exercise at 50% of weight x 10 reps
- Set 2 of main exercise at 60% weight x 6 reps
- Set 3 of main exercise at 70% weight x 4 reps
- Set 4 of main exercise at 80% weight x 2 reps
- Set 5 of main exercise at 90% weight x 1 rep

Monday (legs and abs)
- Warm-up (see above)
- Squats: 5-7 reps, 5-8 sets
- Leg Curls: 5-7 reps, 5-8 sets
- Calf Raises: 10-12 reps, 2-4 sets
- Abdominal Crunches: 10-12 reps, 2-4 sets

Wednesday (chest, shoulder and triceps)
- Warm-up (see above)
- Flat Barbell Bench Press: 5-7 reps, 5-8 sets
- Incline Dumbbell Press: 5-7 reps, 5-8 sets
- Lateral Raises: 5-7 reps, 2-4 sets
- Barbell Shoulder Press; 5-7 reps, 2-4 sets
- Bench Dips: 5-7 reps, 2-4 sets
- Triceps Pull downs: 5-7 reps, 2-4 sets

Friday (back, biceps and forearms)
- Warm-up (see above)
- Dead lifts: 5-7 reps, 2-4 sets
- Standing Barbell Curls: 5-7 reps, 2-4 sets
- Seated Dumbbell Curls: 5-7 reps, 2-4 sets
- Wrist Curls: 10-12 reps, 2-4 sets

Have a go at this routine and see how you get on. I tried a few of the excercises last night and enjoyed doing a different Weight Lifting Routine for a change!!

Until next time..........