Weightlifting Programs and Bodybuilding Workouts With Results
You should usually start your bodybuilding workout with a couple of sets of the classic bench press with around 15 repetitions each. Yes, we are starting with your chest. Then progress to 3 heavy sets of incline bench press and dumbbell flyes of 8 reps each. A 25-30 degree slant for the inclined press gives the maximum weight lifting emphasis especially for the upper portion of the chest. You can also exercise your arms together with your chest. Begin with lower weight loads and build your way to higher loads with less repetition per set.
The crunches are still the most effective way to chisel the abs. Do not rest your hands under your head as this will encourage bad posture and put stress on your nape. Cross your arms over your chest instead. Other good abdominal drills are leg raises. You can do this lying down or sitting while gripping the sides a bar or the Roman chair. For obliques, hold on to dumbbells on either side of your body and slowly bend from side to side. Do not do these exercises in a rush or it can lead to lower back injuries.
Many wannabe bodybuilders work out their backs not as much as they should because it is a muscle group they seldom see. It is one of the most important muscle groups to develop because a strong back is the foundation of most exercises. For beginners, the most reliable back exercises will be chin up, pull ups and dead lifts. As you progress, you can alternate with the barbell shrugs, upright rows, lat pull downs (upper back); hyper extensions, bent over barbell rows (lower back); one arm dumbbell rows, seated rows (middle back).
The shoulders are perhaps one of the hardest body parts to target. The seated shoulder press is an effective exercise for this target muscle. Begin with one to two sets of warm ups that is 50% of the weight you usually carry. Also switch it up with military press exercise, machine presses and lateral raises. Always make sure you perform these exercises prior to your triceps exercise.
Leg muscle exercises are challenging but this muscle group usually develops without much of a problem unlike some of the other body parts. The basic bodybuilding workout for legs is the squat. Squats work almost all parts of your legs and then some. Incorporate leg press, leg curls, leg lunges, calf raises and hamstring drills to guarantee strong and muscular thighs that can bear the rest of your buffed up body.
Weight lifting programs challenge the best of us. They will require of you determination of steel and a high disregard for momentary pain. The outcome is not just a rock hard body; it is good health and a crucial attitude of dogged resiliency that will be an advantage in life.
