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)

Chest:
Push Ups http://www.youtube.com/watch?v=Eh00_rniF8E (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 http://www.youtube.com/watch?v=K_Hl0M1qA_4
Dumbbell Chest Flye http://www.youtube.com/watch?v=tJ2kaO29NDM
Machine Cable Flye or what I call “The Hulk Machine”http://www.youtube.com/watch?v=htvRy7khDcE

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

Back:
Lat Pulldown Machine http://www.youtube.com/watch?v=z7ei5hd5as8
Row Machine http://www.youtube.com/watch?v=anPf2bu4IW4
Dumbbell Row http://www.youtube.com/watch?v=q-TC0UZAHR8
Dumbbell Back Flye http://www.youtube.com/watch?v=evXOlgLTPCw

Legs: (do all)
Traveling Lunges http://www.youtube.com/watch?v=LCRk2cNA6dM
Leg Press Machine http://www.youtube.com/watch?v=xCQ-FY_bj9E
Leg Curls http://www.youtube.com/watch?v=F488k67BTNo
Standing Calve Raise http://www.youtube.com/watch?v=gwLzBJYoWlI ( You could use a machine as well)
Side Lunges http://www.youtube.com/watch?v=FUX6Pz8vV0s

Biceps:
Dumbbell Curl (Alternate) http://www.youtube.com/watch?v=av7-8igSXTs (she shows how to do it at one time) (you can also alternate the curl as well)
Barbell Curl http://www.youtube.com/watch?v=uO_CNYidOw0
Cable Curl http://www.youtube.com/watch?v=kyyP5l8noSY
Machine Curl http://www.youtube.com/watch?v=ctZAgRHLwNE

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) http://www.youtube.com/watch?v=4E1QqHIO_Ys
Side plank (Hold for 30 sec each side) http://www.youtube.com/watch?v=piVXuqH06ng
Stability Ball crunch (15X) http://www.youtube.com/watch?v=r1QTuC2yYDI
Russian Twist (15X) http://www.youtube.com/watch?v=4wNNCQj2mV4
Bridge Exercise(15X) http://www.youtube.com/watch?v=tM3h1p_3gtU
Leg raises (12X) http://www.youtube.com/watch?v=JB2oyawG9KI
Side leg raises (12X each side)http://www.youtube.com/watch?v=odUKjfrwi7g

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

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