Killer Weightlifting Routines To Build Serious Muscle
Having an organized weight training program will yield substantial gains. Even if you only have time for 1-2 workouts per week, you can still make great progress with proper planning. See workouts below.
Use a variety of weightlifting exercises to keep your muscles in a constant state of growth. Always utilize proper weightlifting techniques and form to minimize the risk of injury.
While many weightlifting routines emphasize the use of heavy weight, beginner weight training should focus primarily on proper execution, speed of movement, and range of motion.
Once your weightlifting techniques have been solidified, begin to gradually increase the poundage. The following weight lifting routines have been designed as full body workouts. Click here for a 3 day split, and here for 4 and 5 day splits.
Full Body Dumbbell Weightlifting Routine
Incline Dumbbell Bench Press 3 sets, 12-15 reps each.
Dumbbell Squat 3 sets, 12-15 reps each.
Single Arm Dumbbell Row 3 sets, 12-15 reps each.
Overhead Dumbbell Extension 3 sets, 12-15 reps each.
Arnold Press 3 sets, 12-15 reps each.
Dumbbell Stiff Leg Deadlift 3 sets, 12-15 reps each.
Standing Dumbbell Curl 3 sets, 12-15 reps each.
Dumbbell Jack Knife 3 sets, 12-15 reps each.
Full Body Barbell Weightlifting Routine
Decline Bench Press 3 sets, 12-15 reps each.
Barbell Squat 3 sets, 12-15 reps each.
Barbell Bent Over Row 3 sets, 12-15 reps each.
Skull Crusher 3 sets, 12-15 reps each.
Barbell Front Raise 3 sets, 12-15 reps each.
Stiff Leg Deadlift 3 sets, 12-15 reps each.
Barbell 21 3 sets, 21 reps each.
Windshield Wiper 3 sets, 12-15 reps each.