Weight Lifting Workout Program

The activity of weight lifting involves an attempt to lift maximum weight in the form of a barbell loaded with plates of varying weights. Some of the best weight lifting workouts are mentioned in the following article.

Weight Lifting Workout Program

The exercises mentioned below are included in the weight training or weightlifting workout programs. The beginner weight lifting workout routines are mentioned in the below paragraphs.

The Curl
There are many dumbbell exercises that one can use for bodybuilding, and the curl is one of them. This workout is done with the help of dumbbells. One should stand holding a dumbbell in each of his hands with a distance of a shoulder-width between the feet. The curl is performed by lifting the dumbbell upwards, in the direction of the shoulder and back to its original position. The left and right hand should be used alternately in this workout.

The Press
To perform 'the press', a person should stand with a shoulder-width distance between the feet, and the palms need to face inwards. Dumbbells should be held in both the hands. Both the hands should be worked out alternately. The press is performed by lifting the dumbbells overhead and then back to the original position. This workout helps in strengthening the deltoids (shoulder), upper chest and back, triceps (back of arms), and trapezius (neck to shoulder).

Rowing Motion
This exercise should be done with both the hands alternately. The hand without a weight should be rested on a bench or chair, and the leg which is nearest to this arm should be placed forward and vice versa. The dumbbell should hang from the body and must be lifted with the help of the shoulder and back muscles. It should be raised in the direction of the chest and lowered back to the original position. The back of the deltoid and latissimus dorsi is worked out in this exercise.

Bench Press
This exercise can be done in an effective manner on a bench; however, if one doesn't have a bench at home, it could also be performed by lying on the floor. To perform the workout, one should lie on the floor holding a dumbbell in each hand. The weights should be raised straight up in the air and then lowered back to the original position. The big chest muscles, pectorals, front of the deltoids and the triceps are strengthened in this exercise.

Toe Raises
The toe raises are performed with dumbbells held at the shoulder level and feet placed at a distance of six to eight inches from each other. One should raise the heels and try to rest on the toes only. Initially, one would find it difficult to maintain the balance; however, regular practice helps in performing this exercise easily.

Deadlift
The exercise is done by holding dumbbells in both hands at the side of the body. One should try to squat without losing balance. There is a tendency to bend forward while performing the exercise. One should avoid it to the maximum extent.

Weight Lifting Workout Schedule

The exercises done for a weight lifting workout should be managed in a three-day schedule. The first day should be allotted to the triceps and chest muscles, while the second one should focus on the biceps and back exercises. The third and last day should include the leg and shoulder exercises. One could prepare a weight lifting workout chart in order to exercise regularly.

Weight lifting workout programs are effective in muscle building, only if these are carried out regularly and executed in a proper way. A weight lifting workout sheet helps in keeping track of the daily exercise activities and workouts. One should thus, work hard, chalk out proper weight lifting workout plans and be dedicated in his approach towards bodybuilding.