Variety in your weightlifting routine is key for continued gains in muscular power, strength and endurance. Follow a weightlifting routine that allows you to train four days a week, training each muscle group at least once a week using a variety of loads and repetition ranges in the exercises targeting each muscle group.
Weightlifting Plan
Train each muscle group with at least three exercises. The first exercise for each muscle group should be a compound exercise focusing on power. Select a weight in which muscle fatigue is reached between three and six repetitions for three to five sets resting two to three minutes between sets.
Focus the second exercise in your routine on muscular strength using a repetition range or eight to 12 for three sets resting 60 to 90 seconds between sets. Conclude your routine with an isolation exercise in which you perform 12 to 15 repetitions for two to three sets resting only 30 seconds between sets. Increase the weight if you can complete more reps in the stated range or decrease the weight if you cannot complete the minimum number of reps in the range.
Chest & Triceps
One day one, begin your chest weightlifting routine by a performing flat or incline bench press for your power exercise. Select one or two strength exercises such as flat, incline or decline chest dumbbell press, dumbbell pullovers or chest dips. Conclude chest with one or two isolation exercises dumbbell chest flys or cable crossovers.
Begin triceps with close-grip bench press or EZ curl lying triceps extension. Choose triceps dips, dumbbell overhead triceps extensions or dumbbell kickback for strength development. Finish your workout with cable press down using a straight bar or rope attachment. Periodically, change the exercises you do each week to stimulate the muscles from different angles.
Legs
One day two, train your quadriceps with barbell squats or leg press, before moving onto lunges, Bulgarian split squats or hack squats. Isolate the quadriceps the leg extensions. Work your hamstrings with straight leg deadlifts followed by glute-ham raises for strength and lying or seated leg curl for endurance. Conclude your leg workout with leg press calf raises for 8 to 10 reps for three to four sets, resting one minute between sets and seated calf raises for 12 to 15 reps resting 30 seconds between sets. Alternate training quadriceps and hamstrings first in your routine every other week to maintain balance in your legs.
Shoulders & Abs
Begin day three with the overhead barbell press to develop power and muscle mass in the shoulders. Select one or two strength exercises such as Arnold press or overhead dumbbell press. Conclude shoulders with three or four isolation exercises such as front plate raise, dumbbell lateral raises, cable lateral raises or bent over lateral raises. Train abdominals with three giant sets of 15 repetitions for the following exercises: leg lifts, reverse crunches and basic crunches. A giant set is when you perform each exercise back to back without rest in between.
Back & Biceps
Begin day four with back exercises, by completing either deadlifts or bent over barbell rows, followed by one or two strength exercises such as bent over dumbbell rows, pullups or lat pull down. Isolate the back with straight-arm pull downs, seated cable rows or machine rows. Train your biceps with barbell curls for power, incline or seated dumbbell curls for strength, and concentration or preacher curls for endurance.
References
- ExRx.net; Advanced Weight Training Techniques
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2006
Member Comments