Lifting Routines
Last post, I revealed the second and third weeks of my beginner fitness weightlifting program. The lifting routines got more difficult with more exercises for each muscle group; however it was still simple enough so that those beginner lifters could get the proper lifting techniques down. The final portion of these lifting routines will get a little harder. It will push you a little harder but make sure that you still maintain those proper lifting techniques.
We are going to continue with this fitness weightlifting program by adding yet another exercise per muscle group. The extra exercises will still be simple enough for all beginner lifters because once again, getting the right lifting techniques down is the most important part of any fitness weightlifting program. The hardest thing with part three is dealing with the longer lifting routines. Because there aren’t anymore days added like in the previous lifting routines, there are more exercises for each day per fitness weightlifting program.
This was done on purpose. After a month of strengthening your muscles, it is important to keep pushing those muscles so that they don’t get comfortable. Every fitness weightlifting guide will tell you this. When the muscles get comfortable, they stop growing and stop strengthening, so this portion of the fitness weightlifting program is extremely important. You have to follow the lifting routines strictly each and every day. And once again, you need to stay strict with using proper lifting techniques to keep growing and to avoid serious injuries. This part of the fitness weightlifting guide must be done carefully and intelligently.
After all this, let me go ahead and reveal the lifting routines of my beginner fitness weightlifting program. If you didn’t follow the other two parts completely strict, you must for this final part. And you must keep your lifting techniques in perfect form to keep yourself ready for the fitness weightlifting step.
BEGINNER LIFTING ROUTINES WEEKS 5+6: MONDAY. THURSDAY
Chest: Chest Press Machine (3 sets x 12 reps) Rest 2 mins
Chest: Cable Crossover (3 sets x 12 reps) Rest 2 mins
Chest: Machine Flys (3 sets x 12 reps) Rest 2 mins
Shoulders: Shoulder Press Machine (3 sets x 12 reps) Rest 2 mins
Shoulders: Cable Front Raise (3 sets x 12 reps) Rest 2 mins
Shoulders: Machine Later Raise (3 sets x 12 reps) Rest 2 mins
Triceps: Assisted Dip Machine (3 sets x 12 reps) Rest 2 mins
Triceps: Tricep Pressdown Machine (3 sets x 12 reps) Rest 2 mins
Abs: Any Ab Machine (2 sets x 15 reps) Rest 1 min
Abs: Cable Crunch (2 sets x 15 reps) Rest 1 min
BEGINNER LIFTING ROUTINES: TUESDAY, FRIDAY
Back: Seated Cable Row (3 sets x 12 reps) Rest 2 mins
Back: Lat Pulldowns (3 sets x 12 reps) Rest 2 mins
Back: Seated Row Machine (3 sets x 12 reps) Rest 2 mins
Biceps: Cable Curls (3 sets x 12 reps) Rest 2 mins
Biceps: Curls Machine (3 sets x 12 reps) Rest 2 mins
Quads/Hams: Leg Press (3 sets x 12 reps) Rest 2 mins
Quads/Hams: (1)Squat Machine (3 sets x 12 reps) Rest 2 mins
Quads: Leg Extensions (2 sets x 15 reps) Rest 2 mins
Hams: Lying Leg Curl (2 sets x 15 reps) Rest 2 mins
Calves: (2)Calf Raises using Leg Press Machine (2 sets x 15 reps) Rest 1 min
Calves: Standing Calf Raise (2 sets x 15 reps) Rest 1 min
(1) If your gym doesn’t have a squat machine, use the assisted Smithe Machine.
(2) Use the leg press machine and put your feet on the bottom part of the foot plate to do calf raises.
Alright, that’s it. You’re finally done with my beginner fitness weightlifting program. Not so difficult, right? Like I keep on saying, these lifting routines are simple for a reason. Simple lifting routines with beginner exercises will work your muscles without potential strains or injuries. And more importantly, simple exercises will help you get those correct lifting techniques down that can help you in later lifting routines.
Although this beginner fitness weightlifting routine is done, there is still much more ahead. My next few posts will reveal more beginner lifting routines that use more advanced exercises so that you can keep improving your muscular strength and your lifting techniques. So stay tuned to my fitness weightlifting guide, it’s worth it.
If you have any questions or comments about any fitness weightlifting topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions dealing with all lifting routines and all lifting techniques. It doesn’t matter what fitness weightlifting topic you are having trouble with, I’ll do my best to get you the right answers.
Lifting Routines
We are going to continue with this fitness weightlifting program by adding yet another exercise per muscle group. The extra exercises will still be simple enough for all beginner lifters because once again, getting the right lifting techniques down is the most important part of any fitness weightlifting program. The hardest thing with part three is dealing with the longer lifting routines. Because there aren’t anymore days added like in the previous lifting routines, there are more exercises for each day per fitness weightlifting program.
This was done on purpose. After a month of strengthening your muscles, it is important to keep pushing those muscles so that they don’t get comfortable. Every fitness weightlifting guide will tell you this. When the muscles get comfortable, they stop growing and stop strengthening, so this portion of the fitness weightlifting program is extremely important. You have to follow the lifting routines strictly each and every day. And once again, you need to stay strict with using proper lifting techniques to keep growing and to avoid serious injuries. This part of the fitness weightlifting guide must be done carefully and intelligently.
After all this, let me go ahead and reveal the lifting routines of my beginner fitness weightlifting program. If you didn’t follow the other two parts completely strict, you must for this final part. And you must keep your lifting techniques in perfect form to keep yourself ready for the fitness weightlifting step.
BEGINNER LIFTING ROUTINES WEEKS 5+6: MONDAY. THURSDAY
Alright, that’s it. You’re finally done with my beginner fitness weightlifting program. Not so difficult, right? Like I keep on saying, these lifting routines are simple for a reason. Simple lifting routines with beginner exercises will work your muscles without potential strains or injuries. And more importantly, simple exercises will help you get those correct lifting techniques down that can help you in later lifting routines.
Although this beginner fitness weightlifting routine is done, there is still much more ahead. My next few posts will reveal more beginner lifting routines that use more advanced exercises so that you can keep improving your muscular strength and your lifting techniques. So stay tuned to my fitness weightlifting guide, it’s worth it.
If you have any questions or comments about any fitness weightlifting topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions dealing with all lifting routines and all lifting techniques. It doesn’t matter what fitness weightlifting topic you are having trouble with, I’ll do my best to get you the right answers.