Weight Lifting Tips
Weight Lifting Tip 1
I hear so often about many workouts of people and thought I'd share
mine. It has been great for me these last two months. I gained 10 lbs,
lost 2% body fat and gained 1 inch + to every major muscle group.
I'm a believer in a 3 day week. Working out M-TH, taking 3 days off.
Monday is chest and shoulders, Tris day. This day involves, flat
bench, followed by dumbell press, then hit incline, then flyes. Finish
off with some pushups and dip. Next is shoulders- start with lateral
raises, then shoulder twist with flex (awesome workout). Do some
shoulder press, followed by reverse flys. Last is tris (my fav). Hit
some pushdowns to start with, then go with nose breakers, and
close grip bench press. Kickbacks add a nice touch, finishing with
more pushdowns. You'll feel it the next day
Next day...Bis and Back...
Start with shrugs (barbell), then hit seated rows, followed by lat
pulldowns, both machine and chinups, last, hit some bent over
rows. For bis, I recommend the ez-curl bar standing, then do some
preachers, followed by concentration curls and curls on the incline
bench. Finish off with some hammer curls.
Last day is legs
I like to hit squats, lunges, hamstring curls, calf raises.
Remember - proper form is crucial on all exercises, and a proper
diet must be followed. I dont give my reps or sets, as I believe
that is a personal thing that each person does on their own. Its
my secret to success :) . Also, abs and stretching everyday!!
Weight Lifting Tip 2
I am gearing up for my first bodybuilding competition, and I
had a problem with the width and definition of my Lats and
other parts of my back. I have been seeing instantaneous
results from first making sure I rotate a rowing motion with
a pull-down motion. I have also seen results by burning
out my back on my last set by super-setting 3 or 4 exercises
of cables with 3 or 4 sets. For example, I will start on
pulley rows, then move to the pec-deck machine and
work my rear delts, then move to cable pull-downs and do
negatives. I restI between 60 seconds and 120 seconds
Each time I always do 10-20 reps on each exercise. This
really gives me a great burn.
Weight Lifting Tip 2
Try this for your triceps - 3 sets of Lying Tricep
Extensions adding 10 lbs. each set with a cambered
bar do 12,10,& 8 reps. Next, 3 sets of Cable Pushdowns
adding 1 plate each set for approximately 12,10,& 8
reps. Finish the tricep torture with Weighted Bench
Dips for again 3 sets. Using the plate of your choice
on the first set. And add the same size plate each
successive set, I personally use 45 pounders. Again
shooting for the same number of reps as on the other
movements. You either wish that you never read this
or you will absolutely love me. Enjoy!
For more Weight Lifting Tips subscribe to our newsletter.
FREE WEEKLY FITNESS TIPS NEWSLETTER
Lose Fat, Gain Muscle, Shape Up
stay informed and stay motivated,
Sign up free by sending an e-mail to
Andro Shock Supplement
Natural Fat Burner
Increase Bench Press
Big Arms Workouts
Six Pack Abs Exercises
Best Home Gym
Personal Trainer Online
Female Muscle Gallery
Male Muscle Gallery
Free Body building Info
Weight Training Article
Body Building Links