Weight Training Routines

You just bought all of that new equipment or that new gym membership and you’re motivated and read to go. Now if only you knew some weight training routines that would help you focus your training and see improved results. As far as weight training routines go, there are literally hundreds of different ideas and workouts you could follow. Some are geared towards general fitness, others towards losing weight and toning and some towards gaining muscle mass and size. Here we will demonstrate those last two.

Weight Training Routines for Losing Weight and Leaning Out

Right away a key concept you should keep in mind for weight training workouts geared towards losing weight and toning or leaning out, is that you shouldn’t be overloading yourself with heavy weights. Incorporate several additional cardio workouts into your plan with this routine, which consists of two separate weight training workouts. Perform each twice a week.

You should be using relatively easily handled weights which you can perform 12-15 repetitions with. Perform three sets for every exercised mentioned and rest no longer than one minute in between each set.

• Workout 1 – Upper Body Training, Mondays & Thursdays – Begin your workout with dumbbell flies. Follow those up with lat pull downs or seated rows and then shrugs. Next move towards shoulder presses, followed by bicep curls and triceps press downs.

• Workout 2 – Lower Body Training, Tuesdays & Fridays – Start the workout with dumbbell lunges, followed by leg extensions and leg curls. Perform standing calf raises and finish your workout with several sets of the abdominal workout of your choice.

Weight Training Routines for Building Muscle Mass

When you want to build muscle mass, you want to focus on using heavy weights and low repetitions. For these workouts, perform five sets of every exercise, resting no more than one minute between each. The first set should use a weight you can handle for between 12-15 reps. The second-fourth sets should use a weight you can only handle 4-6 times and on the fifth set you should return to the original weight and perform the set until failure. This routine consists of four separate workouts, each performed once a week.

• Monday – Legs – Start your workout with squats, being sure to perform each repetition until your thighs are parallel to the floor. Move to standing calf raises and then alternate weeks with dumbbell lunges and leg extensions. Finish with leg curls.

• Tuesday – Chest – Begin the workout with the bench press. Move to a decline bench and perform dumbbell presses. Next use an incline bench for dumbbell flies. Finish with dumbbell pullovers, really focusing on squeezing the weight above and over your head with your pectoral muscles. Finish the day with abdominal exercises.

• Thursday – Arms – Begin the workout with hammer fist curls. Then perform either three sets of concentration curls or three sets of curls using an EZ-curl bar. Switch to your triceps and perform triceps presses using a dumbbell behind your head, and then perform skull crushers. Perform three sets of wrist curls followed by three sets of reverse wrist curls.

• Friday – Back/Shoulders – Start your workout with dead lifts, being careful to keep your back straight. Follow those up with hanging cleans and seated shoulder presses. Perform any two of the following: lat pull downs, one arm rows, bent over rows and seated rows.

If you're looking for a complete guide to weight training routines, I strongly recommend checking out Vince DelMonte's, No Nonsense Muscle Building Program.

The No Nonsense Muscle Building program comes with many different bonuses. These include two separate 29 week workout routines. The workouts are very specific and the books are broken up into beginner-intermediate and advanced, so no matter your experience or current level of training you can succeed with the program. The workouts are designed to be quick and you only have to perform them several times a week, so you don't have to devote all of your time and energy into going to the gym everyday.

Vince DelMonte  Before, a scrawny 149 pound twerp...	Vince DelMonte impressive 190 lbs. of rock-solid muscle mass in under 6 months.	Vince DelMonte Now, a solid 210 lbs and 10% body fat!