Looking for a good weight lifting schedule to follow? If you're going to lift some weights you need a plan as to when you're going to work what body parts and what exercises you're going to do, if you don't , you'll see sub-par results.
With that in mind, here's a look at a good weight lifting schedule you can implement which will yield great results:
1. Monday - Pecs and Triceps
Start off your Monday by working on your pecs first and foremost. You want to tire out your major muscle groups before working on your minor ones, such as your triceps. Do this by doing some flat and inclined bench press as well as dumbbell flys.
When it comes to the triceps, try the tricep pulldown and skullcrushers.
2. Wednesday - Quads and Calves
You want your next session to be your lower body so you give your upper body more time to recover. This will be the day in which you implement both squats and the leg press to workout your quads. Nothing beats squatting for adding mass so make sure your emphasis is on that exercise.
For calves, you can utilize the leg press to work them as well, or you can try the seated calf raise.
3. Friday - Back, Shoulders and Biceps
This will be a heavy day for you, to start things off, you'll want to do some deadlifts to build a thick back and pull ups to get a larger "V" taper.
As for your shoulders, do some dumbbell or barbell shrugs and some shoulder presses.
Finally for your biceps, some curls and hammer curls should round things off well.
Now this weight lifting schedule should be enough to get you started, but to really succeed, you're going to want a proven plan and diet to follow for maximum gains.
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