If you are looking to get in shape or build muscle through weight lifting a good workout program is an essential part of it. Below is a weight lifting workout that when done properly is an amazing workout.
This weight lifting workout is done over a period of three days and you should spread the workout out over six days giving you a break in between each day.
The exercises you will be doing are the following:
Incline Press- Incline press is done by sitting on a bench that has been raised to an incline position, lifting the bar with preset weight of your choice, lowering the bar so it touches your chest, and then re-lifting it to its starting position. Each time you lower and raise the bar is 1 rep.
Hang Clean- Hang clean is done by setting a bar up with a weight of your choice and lifting the bar where your back is straight but the bar has not been lifted. Once you are in this position you will throw the bar from the preset position to a squat position where the bar is resting on your shoulder. To do this you will want to bend your knees, jump slightly off the ground, and lift the bar to your chin. After you have done this you will do a squat and then raise up, dropping the bar to the preset position. This entire movement is 1 rep.
Bench Press- Bench press is done by lying flat on a bench, lifting a bar with preset weight of your choice, lowering the bar so it touches your chest, and then re-lifting it to its starting position. Each time you lower and raise the bar is 1 rep.
Squat- The final lift you will do is squats. Squats are done by resting a bar with a preset weight, of your choice, on your shoulders, and squatting until your knees are at a 90 degree angle and you will then raise. Each time you lower and raise is 1 rep.
Those are the four lifts you will do on each day, below is the number of reps and sets you do for them.
Day 1- On day 1 you will do a 3 set of 6 reps. This is considered a “Heavy Day” because you will do as much weight as you can for each rep. You should see some big gains after this day.
Day 2- On day 2 you will do 4 sets of 8 reps except on hang cleans where you will only do 4 sets of 6 reps. This is a normal day of lifting where you should see marginal gain.
Day 3- On day 3 you will be doing 8, 6, 4, 2 on reps except on hang cleans where you will be doing 2 sets of 6 reps, 1 set of 4 reps, and 1 set of 2 reps. This day should help you to build up strength like in day 1.
This weight lifting workout works on the core muscles and is a great workout if you are just starting to lift weights.