Weight Training Programs
Weight training programs will differ depending on their goals. Here I will give a sample of 2 different training programs: weight training for weight loss and weight training for gaining muscle size/strenght
Weight Training for Weight loss
Day 1
Exercise Rest Interval Reps Sets
A1. Squat 60 12 3
A2. Incline Dumbell Press 60 15 3
B1. 1 Arm Dumbell Row 60 15 3
B2. Back Extension 60 15 3
C1. Step Up 60 20 3
C2. Calf Raise Standing 60 20 3
D1. Incline Dumbell Curl 60 15 3
D2. Flat Tricep Extension 60 15 3
Day 2
A1. Split Squat 60 20 3
A2. Lat Pulldown 60 15 3
B1. Flat DB Press 60 15 3
B2.Lying Leg Curl 60 10 3
C1. Leg Press 60 20 3
C2. Hanging Leg Raise 60 20 3
D1. Row to Neck with rope 60 12 3
D2. DB side lateral 60 15 3
Perform 3-4 workouts per week alternating between the 2. Do not perform more than 2 days in a row.
Strength/Size Program
Day 1 Chest and Back
Day 2 Legs
Day 3 off
Day 4 Shoulders and Arms
Day 5 off
Day 6 Repeat
Rest Interval Reps
Chest and Back
A1. Incline Bench Press 2min 8,8,6,6,4,4,12
A2. Chin up 2min 8,8,6,6,4,4,12
B1. Incline DB Press 90 sec 6-8
B2. 1 Arm DB Row 90 sec 6-8
C1. External Rotation DB 30sec 8-12
Legs
A1. Squat 2min 8,8,6,6,4,4,12
A2. Leg Curl Prone 2 min 8,8,6,6,4,4,12
B1. Split Squat 90 sec 6-8
B2. Romanian Deadlift 90 sec 6-8
Shoulders and Arms
A1. Dips 2min 8,8,6,6,4,4,12
A2. Incline DB Curl 2min 8,8,6,6,4,4,12
B1. Decline DB Extension 90 6-8
B2. Reverse E-Z Curl 90 6-8
C1. DB Side Lateral 60 10-12
C2. Bent over Lateral 60 10-12
Remember that these are general workouts and do not take into a account a individual exercise prescription.
