Deluxe Exerciser
Workout Plan Deluxe
Workout Plan Deluxe
Actually, the title of this article can be viewed a couple of different ways.
For example, this workout plan is set up for the employment of free weights,eg barbells and dumbbells, and it is also a free workout plan working with weight lifting. Let’s talk about both these views for a moment.
So if you do already have experience, you will not find anything new here. These are just the fundamentals to get people started.
Next, let’s really temporarily debate this idea of weight lifting, or more precisely, weight training for needs of health, fitness, and weight reduction.
1. Ensure you get your doctor’s's approval before starting any new exercise program.
2. Two of the most common reasons people fail to stay with any exercising plan, whether weight lifting, running, or yoga, is that they try and do too much too quickly, and/or they are expecting too much too soon.
It took your body years to get out of shape or get into whatever shape it is currently in. It may not be whipped into shape in some days or weeks. The changes you are in hope of will come over time as you regularly perform your weight lifting workout plan. If you give it time and stick with it , however , it’ll work.
Men might need to start with 5 to 10 lbs. Don’t overestimate your fitness level. If, after two workouts you find that the concept of doing another workout is too tedious, it could be that your weights are too heavy and you may need to drop back a bit. Do not be disturbed, you’re still improving your body. Folk have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so feeble initially that he acquired a collection of barbells, but could only exercise with the bar itself at first…no weights on it. Later, his picture was appearing in muscle mags.
REPETITIONS, SETS, SCHEDULE, AND PROGRESSION
The basic goal is to start performing the following exercises three times every week, with 1 rest day between 2 exercise days. The most common schedule is Mon., wednesday, and Friday, but you can do sunday, tuesday, Thu., or tuesday, Thu., saturday if that fits your schedule better. If you miss a day, don’t fret about it. If you miss 2 or more days, just get back onto your schedule as quickly as you can.
Start your new workout plan with one set of ten reps for each exercise. A rep, or repetition, is each complete exercise movement. A set is a collection of repetitions. 10 presses, and then taking a rest comprises one set of 10 reps. After completion of each set, rest for roughly one minute before starting the next set.
After 2 weeks, add a second set of reps. After 2 weeks at that level, add a third set of reps. After 2 weeks at that level, increase each weight by a pound or 2 and drop the repetitions to eight or even six if eight is too much. Every week or so, raise the repetitions back up till you are at 10 repetitions again. If this progression is too fast, perhaps you can increase the first set week by week till you are at 10 reps and then begin skyrocketing the second set until you get to 10, and so on. Drop the reps, and if required, the sets, until you can begin raising reps and sets back up again.
More muscle building methods here.
THE EXERCISES
Always warm up before any exercise period.
1. The press : Stand with feet shoulder width apart ( vary for comfort ), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps ( back of arms ), deltoids ( shoulder ), trapezius ( neck to shoulder ), and upper portions of the chest and back. The motion should be smooth and controlled going up and going down.
Alternately curl each dumbbell upward to the shoulder ( palm facing your shoulder ) and back down.
3. If you do not have a bench, you can do a hardly any of this on the floor, or, with lighter weights, using 2 pillows. However, I do advocate getting some sort of bench to do that on.
Rowing motion : One hand at a time. Let the weight hang and then, using the back and shoulder muscles, raise the weight smoothly to your chest and lower it just as smoothly. Once you have completed one set with one hand, switch off and do the same with the other hand. This works the latissimus dorsi ( V-shaped muscles along the upper outside of the back ), and the back of the deltoid.
5.
- Squat : Hold both dumbbells at shoulder level. Rest your heels on a little book or piece of wood about 1′ thick and squat. If you want to get serious about exercising your legs, go to a gym and use their leg press machine. If you are not sure how far to go, do this exercise in front of a chair and sit down, stand up, sit down, stand up, etc, ensuring you are having your legs do the work smoothly.
- Deadlift : Hold both dumbbells so they hang at your side. Trying not to let the dumbbells pull you forward. There’ll be a bias towards a bit more forward movement than with the squat itself, and you will have to bend your back a touch more.
Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There’ll be a slight disposition initially to lose your balance.
7. Crunches : Lay on your back with your hands beside your head – not behind – or crossed on your chest. At the top of each curl, temporarily attempt to raise the body a touch more. If the hands are placed behind the head, there’s a bent to drag on the head, and this may cause injury and does zilch to help the exercise.
If you desire to go further in these areas, you’ll need a lot more guidance than is available here.
However, for the moment, this free weight lifting workout plan will get you started.
There is a great guide on how to do that, and a similarly awe-inspiring review for it. You can take a look at the review here ( it’s got a link to the guide ) .
.
About the Author
Jean Goff is a professional body builder. He has been body building for 12 years, and often writes articles to educate the about proper technique, good programs, and various workout tips and strategies.
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