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Weight Lifting Workout Program – Bulk and Strength 3 Day Split
Here’s a basic, effective weightlifting workout program that will get you rolling in the iron game while efficiently gaining muscle and getting stronger. The program is divided in three ways with a day of rest between each. After the last workout, we allow a full 2 days of rest, both for recuperative purposes and convenience and practicality.
Each exercise in the weightlifting workout program will consist of doing 2 warm-up sets with light weight, and then 2 work sets with relatively heavy weight, unless otherwise noted. Rehearsals will try to be 6-8.
Monday- We start the weight lifting training program, training our chest, shoulders and triceps. For your chest, you will ideally want to perform the bench press. After you perform your 2 warm-ups and then your 2 work sets, we move on to another chest exercise, the pectoral butterfly or “pec dec” machine, for another 2 warm-ups and 2 work sets. The shoulders are next and we want to start with seated or standing barbell shoulder presses. Next comes more of an isolation exercise such as lateral lateral shrugs which should be performed for slightly higher reps, say 8-10. Triceps are next and we will perform triceps pressdowns on a cable station for 2 warmups and 2 work sets. Since triceps have already been worked by both bench and shoulder press, we will only do 2 sets of triceps then bring them out of the oven and we are through for day one of this weight lifting workout program.
Wednesday – This days weight lifting workout program will consist of a leg workout. If you can perform squats safely and properly, then that is the recommended exercise. If you are not used to squats, you should use the leg press machine. Another 2 warm-ups, 2 working. Next, Leg Extensions are performed on the leg-extension machine. Next we will hit the back of the legs – the hamstrings. Hammy’s, like triceps, we will only work with one exercise and that is reverse leg extensions on a machine. This insulates the hams well and you will feel the burn in the back of your leg. Repetitions will fall slightly higher in the 10-12 range. Next, we will move to a calf machine and perform 2 sets with higher repetitions of 12-20, and that will complete Wednesday’s weight lifting workout program.
Friday- For this day of weight lifting training program we train back and biceps. For back we will Peform or barbell rows, or if your gym has a good hammer machine row that is also acceptable. Repetitions for our 2 work sets fall within the range of 6-8. Next for back we perform “Lat pulldowns” on the lat pulldown cable machine. Repetitions get to the 8-10 range for lat pulldowns. Next is Biceps and these can be trained with standing biceps dumbell curl exercise. Then we can do one set of seated concentration curls. Since the biceps are already worked from the back exercises, we only need to do one set of concentration curls (one set per arm), and we have completed Friday’s weight lifting training program.
Saturday and Sunday we take off, and then on Monday we hit it hard again with the chest, shoulder, triceps workout.
This is essentially an overview of exercises for a basic and highly effective weightlifting workout program. It allows one large lift to be performed, followed by performing a smaller isolation movement. The sets are low to avoid overtraining while allowing the body to recover and thus prevent muscle growth. You can further adjust or adjust this weightlifting workout program to your own taste based on the effectiveness of the given exercises, as well as personal preference for certain exercises that you feel may feel more comfortable when you perform.
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