Weight training helps to shape muscles and strengthen and improve the overall tone of the body. A good weight training routine should include all body workouts and adequate rest.
In an age where physical appearance has taken priority, a well-toned and shaped body definitely brings its share of accolades. Weight training helps to burn fat, build muscles and strengthen the body. It is often confused with bodybuilding, which is more of a sport, whereas weight training is a form of exercise.
There are basically two types of training methods; free weights and machine weights. Free weights are inexpensive and are raised and lowered using hands and arms. They are good for beginners, as they increase muscle definition and endurance. Machine weights use a combination of simple machines and resistance to gravity as its technique, to strengthen muscles.
There is no weight training routine that would 'fit all'. A combination of different training equipments, depending on the personal requirement of an individual should be worked out with a weight trainer consultant. The routines can be split up into two areas; whole body workout where all muscle groups are worked upon over the week, and single muscle workouts that focus on specific muscle groups. Rest, recuperation and a healthy diet play an important role in weight training programs. Following are few weight training routines one could use to build muscles and tone the body.
For beginners, each set comprises of 4 repetitions.
Day
Activity
No of Sets
1
Back and Triceps
Dumbbell row
3
Reverse fly
3
Dumbbell triceps presses
4
Bench dips
3
Close grip bench presses
3
2
Chest and Biceps
Flat bench presses
4
Incline chest presses
4
Pull-ups
3
Standing barbell curls
3
Seated barbell curls
3
Concentrated curls
3
3
Rest
4
Shoulder and Legs
Barbell overhead presses
3
Rear lateral rise
3
Single-arm lateral raises
3
Front squats
3
Standing calf raises
4
Leg curls
3
5
Abdominal and Trapezoids
Abdominal crunches
5
Reverse crunches
4
Weighted crunches and hanging leg raises
3
6
Triceps, Biceps and Legs
Bench dips
3
Close grip bench presses
3
Standing barbell curls
3
Seated barbell curls
3
Leg curls
3
7
Rest
For advanced, each set comprises of 12 repetitions.
Day
Activity
No of Sets
Daily
Cardio exercises
10 - 15 min
1
Chest and Biceps
Push-ups on the ball
3
Chest presses using a resistance band
3
Flat bench presses
4
Pull-ups
3
Standing barbell curl
3
Cross body curls with one hand
4
Concentrated curls
3
Hammer curls with one leg
4
Crunches
3
Dumbbell triceps presses
4
2
Abdominal and Trapezoids
Abdominal crunches
5
Side lifts
3
Oblique crunches
3
Reverse crunches
4
Weighted crunches and hanging leg raises
3
3
Rest
4
Back and Triceps
Dumbbell row
3
Reverse hyper-extension on ball
3
Barbell high rows
3
Dumbbell pullovers
3
Seated dumbbell curls
3
Triceps push-ups
3
Bench dips
3
Close grip bench presses
3
Kickback on one leg
3
5
Shoulder and Legs
Barbell overhead presses
3
Upright rows
3
Rear lateral rise
3
Internal and external rotations
3
Front squats
3
Standing calf raises
4
Leg curls
3
6
Triceps, Biceps and Legs
Bench dips
3
Close grip bench presses
3
Standing barbell curls
3
Hammer curls with one leg
3
Seated barbell curls
3
Front squats
3
Leg curls
3
7
Rest
One need not restrict themselves to any one type of weight training routine or exercise program. The health benefits of weight training routine includes a well-toned and strengthened body as well as better resistance to infection and illness. A weight training routine is beneficial to people of all ages and gender and will keep you feeling young and energetic.
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