The word "weights" is a term often used in reference to dumbbells, barbells, weight plates and any other form of resistance equipment that is not bound by pulleys, levers and cables. In using this type of equipment, you are forced to use more stabilizer muscles than you would with machines. When it comes to doing a workout with weights, you can target your whole body.
Step 1
To start building up your chest, lie on the weight bench and grab the weighted bar with a wide grip. Push it up in the air so it is right above you. Slowly lower it down to your chest and push it back up. Keep your core tight throughout the whole movement. Do 10 to 12 reps.
Step 2
Lift the barbell straight above your head to do shoulder presses. Stand behind a loaded barbell that is placed on the floor. Bend down and grab it with an overhand grip. Lift it up to a point where it is at shoulder height. Your palms should now be facing forward. Contract your abs and forcefully push the bar above your head. Slowly lower it back to the starting position and repeat ten to twelve times.
Step 3
Lie face-down on an incline bench to work your back muscles. Hold dumbbells in your hands and let your arms hang straight down with your palms facing in. Pull them straight up and squeeze your shoulder blades together. Lower the weights back down and repeat ten to twelve times. Make sure your arms are tight against your sides when you are lifting and lowering.
Step 4
Sit on the edge of a bench to work your triceps. Hold a dumbbell above your head in your right hand with your arm fully extended. Turn your palm forward and slowly lower the weight behind your head toward your opposite shoulder. Stop when your elbow is bent 90 degrees, then push it back up. Perform 10 to 12 reps and switch sides.
Step 5
Bulk up your biceps by doing barbell curls. Stand with your feet shoulder width apart and hold a loaded barbell in your hands. You should have an underhand, shoulder width grip and the bar should be pressed against your thighs. Contract your abs to stabilize your body and curl the bar up towards your chest. Squeeze for a second then lower it back down. Do 10 to 12 reps.
Step 6
Step up onto a bench to work your legs. Hold dumbbells in your hands with your arms at your sides and palms facing in. Place your right foot on the bench and press your weight into it as you come off the floor. Stop when you right leg is straight and your left leg is trailing behind you. Lower your weight back down onto your left foot and repeat ten to twelve times. Switch sides and do another set.
Step 7
Put your workout together. Do three to four sets of each exercise and take 60 second rest breaks between each one. If you want to crank up the intensity and burn more calories, take 30 second rest breaks. Do this workout three times a week and make sure to take 48 hours off in between each session.
Tips and Warnings
- If you are new to exercise, it is a good idea to have a training partner who can spot you with different exercises. When doing exercises, start off with a light warm-up set of 12 to 15 reps. Then use the heaviest weight you can handle for 10 to 12 reps. When you do behind the head triceps extensions, maintain a straight back and keep your upper arm still. If you need to, place your non-working hand on your elbow to keep your arm from moving.
- Make sure to get your doctor's permission before engaging in any new exercise routines.
Things You'll Need
- Bench
- Barbell
- Weight plates
- Dumbbells
- Incline bench
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