Basic weight training routine

In a previous post about weight lifting, I mentioned how I began down the road to a healthier me by doing some cardio and a basic weight lifting routine that worked out my entire body. I thought that it might be helpful to some if I provided that basic routine for you.

This workout plan can work for you if you choose to workout 4X a week or only 2X a week.  I will say that the more you can do in a week, the better for you and your body.  When I started out, I lifted weights 4X a week and I began to see results on a weekly basis.

You will alternate days for your workouts.  So for example: If you do 4X a week you will do day 1 then day 2 the following day and then back to day 1 on the third day and day 2 on the fourth day. I also have provided some links that can show you the exercise and its proper technique.

Phase 1 Weight Workout (3 weeks at 4X a week)(6 weeks at 2X a week)

Day 1:  Chest, Shoulders, Triceps  (pick two from each category, and do 2  x 12-15 reps)

Push Ups (As a girl/woman it is ok to start on your knees and then move your way up to your feet as you build up strength)
Dumbbell Chest Press
Dumbbell Chest Flye
Machine Cable Flye or what I call “The Hulk Machine”

Day 2:  Back, Legs, Biceps  (pick two from each category (except for legs), and do 2  x 12-15 reps)

Lat Pulldown Machine
Row Machine
Dumbbell Row
Dumbbell Back Flye

Legs: (do all)
Traveling Lunges
Leg Press Machine
Leg Curls
Standing Calve Raise ( You could use a machine as well)
Side Lunges

Dumbbell Curl (Alternate) (she shows how to do it at one time) (you can also alternate the curl as well)
Barbell Curl
Cable Curl
Machine Curl

After you do the exercises on Day 1 and Day 2 you may think you are done, but YOU ARE NOT! You can not forget the most important part of weight training and exercise. YOUR CORE! 

Below is a basic routine that will work your core. Do these exercises after you complete the Day 1 and Day 2 routines. You will work them in a round 3X. This means you will do the exercises in order one time each and then go back and do it again until you complete all the exercises 3X.

Core Exercises (For exercises asking for 30sec: if its too hard start with 15sec and work your way up to 30sec)
Plank (Hold for 30 sec)
Side plank (Hold for 30 sec each side)
Stability Ball crunch (15X)
Russian Twist (15X)
Bridge Exercise(15X)
Leg raises (12X)
Side leg raises (12X each side)

Good Luck and let me know how I can help you further on your road to a healthier you.

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