Weight Training/Weight Lifting Workouts and Routines




Shoulder and Chest Workouts Arm Exercises and Workouts Leg Exercises and Workouts

 

 

 

Choose a Weight Training/Lifting Workouts & routines session That Work depends on your individual goal. Check these sample 3-day, 4-day and 5-day workouts plans with exercises, reps, sets and get going with the best plan.

Planning a Weight Lifting Workout depends on how many days you want to work, how often and your rest and recuperation days.

For the convenience we will divide our Body into 7 parts.

  • Back
  • Shoulders
  • Chest
  • Arms {biceps, Triceps}
  • Legs

  • Forearms

  • Abdominals

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Sample Weight Training and Weight Lifting Workouts.
 

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# 3-Day Weight Training Routine { Basic Level Training}

This plan is perfect for Beginners and those with busy Lifestyles. The workout is done on Mondays, Wednesdays and Fridays.

Day 1. Chest, Shoulders, Abs and Forearms
Day 2. Rest
Day 3. Back and Triceps, Abs
Day 4. Rest
Day 5. Legs, Biceps, Abs, Forearms
Day 6. Rest
Day 7. Rest

 


Workout  # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.


Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys, 3 sets of 10,6, 4 reps to failure

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

 

 

Workout  # 2


Wednesday

Back

Chin-ups,  3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
Bent-over Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

 

Workout # 3


Friday

Legs

Squats , 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Rest Days - Tuesday, Thursday, Saturday and Sunday.

You can add/change other Exercises to add variation and avoid overtraining and boring workouts. For more Exercises that can be used as substitutes check the Exercise Database.

 

# 4-Day Weight Training Routine { 4 Day Weight Lifting Routine for Basic Level Training }

This plan is perfect for Beginners and involves the whole body. The workout is done on Monday, Tuesday, Thursday and Friday.

Day 1. Chest, Shoulders and Abs
Day 2. Back
Day 3. Rest
Day 4. Legs and Abs
Day 5. Arms
Day 6. Rest
Day 7. Rest

 

Workout  # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.


Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

 

Workout  # 2


Tuesday

Back

Chin-ups,  3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure

 

Workout # 3


Thursday

Legs

Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure

Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

 

Workout # 4


Friday

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

 

Rest Days - Wednesday, Saturday and Sunday.

You can add/change other Exercises to add variation and avoid overtraining and boring workouts. For more Exercises that can be used as substitutes check the Exercise Database.

 

# 5-Day Weight Training Routine { Basic Level Training }

Really busy? cannot give more than 40 minutes a day? The you can perform each body part once per week mon-fri with rest on Saturday and Sunday.

Day 1. Chest & Abs
Day 2. Shoulders & Forearms
Day 3. Back & Abs
Day 4. Legs
Day 5. Arms, Abs & Forearms
Day 6. Rest
Day 7. Rest

 

Workout  # 1

Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.


Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Peck-decs,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

 

Workout  # 2


Tuesday

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure
 

Workout # 3


Wednesday

Back

Chin-ups,  3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

 

Workout # 4


Thursday

Legs

Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure

Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

 

Workout # 5


 

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

You can add/change other Exercises to add variation and avoid overtraining and boring workouts. For more Exercises that can be used as substitutes check the Exercise Database.

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More Information on Weight Training & Lifting Workouts/Routines

Weight Training & Lifting Workouts/Routines for women

We have covered many workout routines for women.  


4 Day Weight Lifting Routine

Here is a  4 Day Weight Lifting Routine  to Build Strength and Get Lean Body.
 

Weight Training & Lifting Workouts/Routines for Men

Men should check out our Muscle Building WorkoutsTeen Muscle Building and Muscle Building After 40


Weight Training & Lifting Workouts/Routines for beginners

Check out  Beginner Weight Training Workouts  for more.


Weight Training & Lifting Workouts/Routines for Runners

A Special   Weight Training for Runner  section is here.


Weight Training & Lifting Workouts/Routines for pregnant women

Should Pregnant women train with weight? Read Weight Training for Pregnant Women Here.

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Common Weight Lifting and Weight Training Questions And Answers

Weight lifting can be confusing for a beginner. There is a lot of terminology to understand and many different techniques to figure out. The following questions and answers address some of the more common things people want to know about weight lifting.

1. Can I continue to weight lift when I do the insanity workouts?

Many people do continue weight lifting in addition to the insanity workouts. It is your choice whether you feel you need more weight training than what is offered in the workout.

2. Can weight training workouts lasting several hours be productive?

It has been found that weight training workouts that are shorter and more intense are much better than longer, drawn out workouts. It is about quality over quantity when it comes to weight training.

3. Can extremely long weight training workouts be effective?

Weight training for too long won't really improve your results over a shorter workout. You are wasting energy and risking injury.

4. Fun workouts you can do to lose some weight?

Some fun workouts that can be done for weight loss include the mini trampoline, dance, water aerobics and video games.

5. How to jump start workouts for weight loss?

The best workout to jump start weight loss is a circuit training workout where you move from one exercise to the next. You can vary exercises by doing some cardio and some strength training throughout the workout.

6. I need to step up my workouts because I'm not losing enough weight - what can I do?

High intensity interval training is the best way to break through a plateau where you have trouble losing weight. To do HIIT you vary between a high intensity and medium intensity for about 20 to 30 minutes.

7. Workouts to do with a weight vest to increase jump height and speed?

Just wearing the vest while doing plyometrics will work. You may also wear the vest when you are not working out for an extra benefit.

6. Does weight lifting increase testosterone in men?

Weight lifting does not increase testosterone, but studies do show that you can maintain testosterone levels as you age by weight lifting.

7. Best weight lifting supplements that are close to steroids?

Some good supplements to try include creatine monohydrate, whey protein, beta-alanine and branched-chain amino acids. These are all popular supplements used instead of steroids to increase performance and speed muscle recovery.

8. Muscle relaxers and pain medication and weight lifting is it safe?

NSAIDs may reduce muscle growth, but other medications should be fine. You may want to check with your doctor for risks involved.

9. How much weight gain from lifting?

You can add about 10 to 15 pounds with a high protein diet and weight lifting workouts. This will vary for each person based upon body composition.

10. How to make weight lifting charts free?

You can make your own weight lifting charts by printing free blank charts off the internet.

11. When to start a weight lifting routine?

You can start a weight lifting routine at any time once you have received clearance from your doctor that you are in good enough shape for this type of workout.

12. Does weight lifting cause women to produce more testosterone?

No. Weight lifting does not cause women to produce more testosterone.

13. Are there days when your not as strong as before when weight lifting?

You may have days like this if you are injured, tired or experiencing a lot of stress. These things can cause your body to not be in top shape and reduce your strength abilities.

14. How does weight lifting effect how far you throw a football?

Weight lifting helps you build strength, allowing you to have more powerful throws.

15. How long do I have to do weight lifting before I see results?

You will probably notice some results after a couple weeks of regular lifting. Results that will be very noticeable should happen in 4 to 6 weeks.

16. How do you figure your starting lifting weight?

Your base weight can be figured in a few ways. The most common way is to find your one rep max. However, this may be complex and take quite a bit of time to do. The easiest way for a beginner is to choose a weight that you max out on after 16 reps.

17. How to heal fast from weight lifting routine?

Muscle soreness after lifting is common. You should always warm up before lifting, which can help reduce soreness. You may also try drinking protein shakes afterward and eating plenty of protein in your diet.


18. What burns more calories weight lifting or cardio?

In the short term, cardio does, but for the long term weight lifting does. This is because cardio burns calories while you are working out, but lifting causes you to build muscles which continue burning calories even when you are at rest.

19. Does only one repetition weight lifting work?

It is not the recommended way to lift. A moderate routine is best for the maximum results.

20. Does weight lifting put pounds on you?

Weight lifting will cause you to gain weight, but it is muscle weight, which is good weight gain.

21. Why do I feel dizzy and sick when weight lifting?

This may be due to not being hydrated, having an empty stomach or more serious issues like low blood sugar or high blood pressure.

22. How many weight lifting exercises per muscle group should I do?

A beginner should train about 3 times a week. Work every muscle. You should split the upper body and lower body workouts doing them on opposite days. Do each exercise to failure.

23. Can you gain weight lifting weights?

Yes you can, but it is mostly lean muscle weight, not body fat.

24. How to gain chest muscles with weight lifting?

Chest muscles can be worked through bench presses, pullovers and flies.

25. How to increase endurance in weight lifting?

Endurance in weight lifting comes from strengthening your muscles, so training all your muscles and going to failure will help with endurance.

26. How to make a weight lifting routine?

Creating a routine involves figuring out how much weight to lift, what exercises to do, how many reps and sets to do for each exercise. Sit down and determine your goals, figure out the exercise details and then follow your plan.

27. Squat weight lifting - what is a good amount of weight?

Beginners should start out with just the bar and work up from there. Don't add weight until you can perform squats comfortably with just the bar.

28. Weight lifting can actually stimulate growth?

Yes. The common myth is it stunts growth, but looking at professional lifters shows the opposite is true.

29. If I'm weight lifting a total of 12000 pounds how many calories do I burn?

This question can't be answered based on the information given. Your intensity, age, weight and how long you lifted would all be needed to figure calorie burn.

30. What are the most effective weight lifting exercises?

The top exercises that will give your muscles a real workout include squats, lat pull downs and pull ups. These work the most muscles, which is why they give you the best workout.

31. What are weight lifting splits?

Splits are when you split up your workouts for upper and lower body or per muscle group.

32. What is the best weight lifting exercise to build biceps?

The best bicep exercise is a curl. There are many variations and they all work the bicep good.

33. Will lifting the same weight give you results?

No. After time your muscles will no longer be challenged and you won't get a good workout until you increase the weight.

34. How many calories are burned weight lifting?

There are many factors that determine calories burned, but generally speaking, a 180 lb man lifting for 60 minutes with little rest burns about 400 calories.

35. What are 3 causes of sore elbow when weight lifting?

Sore elbow can be caused by tendonitis, improper form and overuse.

36. Age that young men can start to use weights for weight lifting?

The general answer is once he starts puberty, which is usually around age 13.

37. Breathing techniques when weight lifting?

The best rule to follow is one breath for each rep. Usually breath in when contracting and out when you release.

38. Can I do 2 classes of weight lifting the same day?

You can as long as you have rest between and don't work the same muscle groups each time.

39. Can I lose weight by doing weight lifting only?

You can, but it won't be easy. You may find it stalls your muscle gain when you try to lose weight while lifting. This is because your muscles need an excess of calories to rebuild, but you need a deficit of calories to lose weight.

40. Can you lift your breast by weight lifting?

Yes you can lift your breast through weight lifting. By building and firming up the pectoral muscles, your breasts will look lifted.

41. Can you lose weight by lifting weights?

Yes, but it is better to either try to lose weight or build muscle, not do both. Doing both is too difficult due to calorie needs for muscle building.

42. How heavy is a weight lifting bar?

The average bar weighs about 45 pounds, but weights can vary greatly depending on the type of bar.

43. How is weight lifting intensity measured?

Measuring the intensity of weight lifting is not as simple as measuring the intensity of cardio. Intensity techniques are used that help with figuring out muscle load and how it is affecting the body.

44. How long after weight lifting does it take to see results?

Visible results are usually seen in four to six weeks.

45. How many calories should a female over 50 eat daily to lose weight when lifting weights?

This would depend on how much she currently weighs, how long she will be lifting and at what intensity she will be lifting.

46. How to do weight lifting sets?

Weight lifting sets are done by lifting at maximum weigh for three to five reps and then lifting at 50% for ten to twelve reps.

47. How to gain arm muscles with weight lifting?

Focus your exercises on those that work the bicep, tricep, shoulders, back and chest. Working these muscles will help shape your upper body.

After reading this you should have found many answers to questions. Hopefully, you don't feel as confused and you now know what to do and what not to do when it comes to weight lifting, developing routines and living a lifting lifestyle.





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