Effective Weight Training Routines
For Building Muscle

The following weight training routines are designed to focus on one part of your body each day with mid week and the weekend as your rest days.This plan is just a suggestion.You can adapt it as needed to suit your goals.

With any of these weight training routines, you need to start out with some warm up exercises.This can be simple stretching as you get your body ready to work.A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.

You should also have an appropriate cool down period after you are done working out. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. This can also be simple stretching exercises and deep breathing.

Again,it’s important to start out slow and not push yourself too far beyond your limits.

Use weights that are not too heavy for you but that will give you enough resistance to build your muscles.You can progressively increase the amount of weight you lift as you get stronger.

Day 1– Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

• Dumbbell press• Standing barbell military press• Lying tricep press• Side lateral raise• Preacher curls• Seated dumbbell curl• Dumbbell rows• Dumbbell shrugs

If you have access to weight machines, add the following to your plan:

• Pec deck butterflys• V-bar pushdowns• Lat pulls with pulley machine

Day 2 – Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

• Barbell squat• One leg barbell squat• Lunges• Standing calf press• Stiff leg barbell• Crunches

Machines can be especially helpful when working your lower body. Here are some you should consider on this day:

• Leg presses on a plate loaded machine• Leg extension machine• Seated hamstring curls• Standing hamstring curls• Ab machine

Day 3 – Rest

Day 4 – Upper Body

Increase your sets to 3 doing 10 – 12 reps each

• Chin ups (get assistance if necessary)• Seated dumbbell hammer curls• Dumbbell presses on an inclined bench• Standing barbell military press• Standing bicep curls• Barbell tricep extension• Upright barbell row• Front dumbbell raise

The machines you can use on this day include:

• Seated cable rows• Upright cable rows• Cable crossover flies• Tricep rope pushdowns

Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

• Standing calf press• Lunges• Barbell squat• Stiff leg barbell• Standing calf raises• Crunches

Machine exercises include:

• Leg presses on a plate loaded machine• Seated hamstring curls• Kneeling hamstring curls

Weekend – Rest

If four day weight training routines are too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

Here is a sample three day workout.

Day 1 – Back, Chest, and Abs

Do three sets of 12-15 reps each.

• Bent over barbell row• Stiff legged barbell dead lift• Barbell bench press• Incline dumbbell press• Dumbbell flies• Crunches

Day 2 – Legs and Shoulders

Do three sets of 12-15 reps each.• Barbell squat• Seated calf raise• Front dumbbell raise• Side lateral raise• Upright barbell row• Lunges• Barbell squats

Day 3 – Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

• Barbell curl• Incline dumbbell curl• Lying triceps press• Barbell tricep extension• Front dumbbell raise• Dumbbell hammer curls• Crunches

These weight training routines are just a starting point that can get you some results. Change them around every 4 weeks to keep your muscles from getting to use to them and keep from growing and hitting a plateau.

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