Basic Weightlifting Workout

Author D. Schwab B.Sc.P.E. & B.Ed.Fitness Level IntermediateType Strength
Days in Plan 7 Days Rest Between Sets:
4:00-5:00 minutes
Duration85 Min per session
This program is designed to do muscular fitness Mondays, Wednesdays, and Fridays. Cardiovascular fitness is to be done on Tuesdays, Thursdays, and Saturdays.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 8
Notes:3 sets of 8 - 12 reps
Dumbbell Flys Exercise Picture 2. Dumbbell Flys
Sets: 3Reps: 8
Incline Dumbbell Press Exercise Picture 3. Incline Dumbbell Press
Sets: 3Reps: 8
Notes:can be done with barbell, also can be decline bench press
Day 1 - Triceps
Tricep Pulldowns Exercise Picture 1. Tricep Pulldowns
Sets: 3Reps: 8
Overhead Cable Extensions Exercise Picture 2. Overhead Cable Extensions
Sets: 3Reps: 8
Bench Dips Exercise Picture 3. Bench Dips
Sets: 3Reps: 8
Notes:add weights on lap when needed
Day 2 - Cardio
Day 3 - Abdominals
Air Bike Exercise Picture 1. Air Bike
Sets: 3Reps: 20
Notes:*ab exercises should be spread out and done everyday. pick a couple to do everyday
Ball Rollout Exercise Picture 2. Ball Rollout
Sets: 3Reps: 15
Crunches Exercise Picture 3. Crunches
Sets: 3Reps: 20
Notes:*reps for ab exercises vary greatly. do as many as you can!
Medicine Ball Ab Wood Choppers Exercise Picture 4. Medicine Ball Ab Wood Choppers
Sets: 3Reps: 20
Side Bridge Exercise Picture 5. Side Bridge
Sets: 3Reps: 12
Notes:hold for 30 - 60 seconds, you can also doo a front bridge
V-Up Exercise Picture 6. V-Up
Sets: 3Reps: 20
Day 3 - Back
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 8
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 8
Back Dumbbell Row Exercise Picture 3. Back Dumbbell Row
Sets: 3Reps: 8
Notes:can be done with flat bench rather than ball
Day 3 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 2Reps: 8
Preacher Curls Exercise Picture 2. Preacher Curls
Sets: 2Reps: 8
21s Exercise Picture 3. 21s
Sets: 2Reps: 20
Notes:each set has 21 reps total
Concentration Curls Exercise Picture 4. Concentration Curls
Sets: 2Reps: 8
Day 4 - Cardio
Day 5 - Legs
Wide Stance Squats (Duck Squats) Exercise Picture 1. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 8
Notes:should use squat rack or smith machine for squats
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 8
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 8
Notes:follow this with 3 sets of hamstring(leg) curls
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 8
Notes:could also do seated calf raises
Day 5 - Shoulders
Machine Military or Shoulder Press Exercise Picture 1. Machine Military or Shoulder Press
Sets: 3Reps: 8
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 8
Front Raises Exercise Picture 3. Front Raises
Sets: 3Reps: 8
Notes:can be done standing, can do side raises instead
Day 6 - Cardio

With this log you will be able to print off as many sheets as required to track this workout.

Basic Weightlifting Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

Click now for your own workout log
These Programs have been approved by Myfit because they are of the highest quality.