Sample weight lifting plan aids a person in choosing and maintaining the best plan possible that works for him/ her.
The idea of this article is simple; we provide you with the sample plan for weight lifting that has everything it needs for weight lifting to effectively work for you so you have better idea of what things matter and what don’t.
Weight Lifting Plan – Bodybuilding and its Factors:
If you want to get yourself into bodybuilding, you have to know that this goes beyond weight lifting. If you want to get into bodybuilding, you have to maintain a proper nutrition, drink lots of water, perform cardio exercises and consume sufficient amount of protein.
There are other factors that you have to consider if you are serious about bodybuilding such as the following:
Warm Up: Your bodybuilding exercises should start with cardio exercises and light stretching. This can help you prevent straining your muscles and prevent your body to suffer from fatigue.
Reps: If you are using the right weight, you will be able to perform 5 to 7 reps per set while working on large group of muscles and 10 to 12 reps for the smaller group. You should be able to hit exhaustion after this and if not, then you are unable to start with the right weight.
Sets: When adjusting weight lifting plan, you should not go over 5 to 8 sets for the larger muscle groups and 2 to 4 sets for the smaller ones. This is to make sure that you do not strain your muscles during workout and that your body is not fatigued.
For some exercises, you must go to gym – some can be done while at home as well.
Sample Weight Lifting Plan:
If you are having a hard time planning your weekly weight lifting plan, then here is a sample plan for you:
Monday – Legs and Abs: warm-up exercises, 5 to 7 reps of squats in 5 to 8 sets, 5 to 7 reps of leg curls in 5 to 8 sets, 10 to 12 reps of calf raises in 2 to 4 sets and 10 to 12 reps of abdominal crunches in 2 to 4 sets.
Wednesday – Shoulder, Triceps and Chest: warm-up exercises, 5 to 7 reps of flat barbell bench press in 5 to 8 sets, 5 to 7 reps of incline dumbbell press in 5 to 8 sets, 5 to 7 reps of lateral raises in 2 to 4 sets, 5 to 7 reps of barbell shoulder press in 2 to 4 sets, 5 to 7 reps of bench dips in 2 to 4 sets and 5 to 7 reps of triceps pull downs in 2 to 4 sets.
Friday – Back, Forearms and Biceps: warm-up exercises, 5 to 7 reps of deadlifts in 2 to 4 sets, 5 to 7 reps of standing barbell curls in 2 to 4 sets, 10 to 12 reps of wrist curls in 2 to 4 sets and 5 to 7 reps of seated dumbbell curls in 2 to 4 sets.
However, if you are not familiar with these exercises, make sure to check out some of fitness blogs first or consult a professional gym trainer to help you further understand the above-mentioned exercises. Take note that familiarizing yourself with these exercises can make it easier for you to come up with a weekly weight lifting plan that can help you achieve your fitness goal.
Now that you have a sample weight lifting plan, we believe you can start creating one for yourself right away, or use the same sample plan mentioned above if you want to.