Weight Loss Tips & Secrets

Weight Loss Tips & Secrets

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Free Exercise Program, Weight Training Exercises, Create Permanent Fat Loss

In this free exercise program article I will share with you all of the Possible and Best Weight Training Exercises that you can use for each major muscle group in your weight loss workouts.

Remember that when you begin to use weight training during the weight lossphase of your “fat loss” program, it should only be focused on maintaining your current muscle mass.

It is important to understand that to lose unwanted “body fat” you must be in a calorie deficit, and without creating this calorie deficit “fat loss” is physiologically impossible!

While to gain muscle you must be in a calorie surplus and in addition to this— you must consume the optimum amount of essential amino acids from protein sources — so that your body can synthesize this new muscle using the amino acids that are in the protein sources that you consume!

So your first step when using this free exercise program and these weight training exercises is to first work on creating permanent fat loss, and only once you reach your ideal body weight, then adjust your approach and start to build new muscle!

Before I give you the weight training exercises for my free exercise programthat you can use to create permanent fat loss, it would be to your advantage to read the weight training weight loss workouts article!

This article, explains in full detail why it is a must, that you use weight training on a regular basis — if creating permanent fat loss is your primary objective!

In the exercise lose weight article you will find the weight training guidelines which will cover the most important steps that you must take when using weight training as part of your long term “fat loss” strategy!

In that article you will also discover everything about how to properly use muscle building as one of the elements of creating irreversible, long term weight loss success!

Free exercise program: A Few More Distinctions!

Progressive overload: The basis for increasing your muscle strength, size, and endurance, is working out harder than you are currently accustomed to.

You must use progression in all of your workouts to advance. This is probably the most important distinction in this free exercise program, weight training exercise article!

To gain strength, you must constantly increase the weight in your workouts. To increase muscle size, handle heavier weights and increase the number of sets you do.

To increase muscle endurance, decrease your rest time between sets orincrease the number of repetitions or sets. Everything is progressive. This concept forms the foundation for all types of physical training.

Isolation: Muscles can work together or separately. If you want to maximally shape or build a muscle independently, you must isolate it from the other muscles as best you can through anatomical position changes.

Adaptation: Part of constant growth is never allowing your body to adapt to one specific training workout routine. If you constantly vary your exercises, sets, reps, weights, rest times and angles of pull upon your muscles, they can never adapt to the stress.

Keep doing everything possible to confuse your muscles to keep them growing and changing. If you’re not getting sore after your workouts, it means you need to shake up your training.

Muscle Priority: Train your weakest body part first when your energy is highest. Great intensity builds muscle, and your intensity can only be great when your energy is high.

If all of your muscles are more or less equal, then train the largest body part first when your energy is highest.

Flushing: You must get blood into a muscle and keep it there to produce growth. When you train your biceps by doing three or four exercises for this body part alone, without exercising another body part until you complete all your bicep exercises, you’re using the flushing principle.

You’re spending all your time on one area and consequently, flushing this area with blood.

Consistent Tension: Momentum is the worst enemy for muscle growth. If you train so fast that you swing the weights through most of their full range of motion, you decrease the work of the muscle.

You should always train slowly and deliberately, maintaining constant tension on your muscles during each workout.

Now let’s move on with this free exercise program, and see which weight training exercises you can choose from to start creating the body of your dreams.

Free exercise program: Choosing Your Exercises!

 

Even though there are thousands of different exercises, most of them are just variations of a few basic exercises. When it comes to choosing the exercise that you will use for your workouts, it is to your advantage to start with the basics.

These basic exercises tend to be the most difficult, and this is one of the reasons many people shy away from them, and use easier types of exercises, especially the machines and isolation cable movements.

Make sure that you always remember that the basic exercises are the most effective for building and maintaining your muscle, whether you are a beginner or have reached the advanced level.

The only difference should be the number of free exercise program that you do, the amount of sets that you do, the amount of weights that you work out with, and the intensity you work out with.

Of course, it is a good idea to change your exercises regularly to avoid adaptation, but stick to using the basic exercises for each muscle group.

Below you will find a list of the best exercises that you can use for each muscle group: 

FREE EXERCISE PROGRAM: UPPER CHEST EXERCISES:

1a) Chest (upper): incline barbell bench press, incline bench cable flyes, incline dumbbell flyes, incline supinating dumbbell flyes, incline bench dumbbell press, hammer grip incline dumbbell press, declined push ups, smith machine incline bench press, exercise ball inclined pushups

FREE EXERCISE PROGRAM: MIDDLE CHEST EXERCISES:

1b) Chest (middle): barbell bench press, barbell pullovers, Dumbbell Bench Press, dumbbell pullovers, Pec Deck butterflys, cable crossovers, close grip barbell bench press, Wide Grip Dips, flat bench dumbbell press, flat bench dumbbell flyes, flat bench cable flyes, isometric chest presses, machine bench press, single arm dumbbell flyes, narrow grip push ups, push ups, smith machine bench press, free motion cable crossovers, medicine ball one arm pushups

FREE EXERCISE PROGRAM: LOWER CHEST EXERCISES:

1c) Chest (lower): decline barbell bench press, decline dumbbell bench press, decline dumbbell flyes, cross bench dumbbell pullovers, wide grip decline barbell bench press, exercise ball push ups, Gironda style dips

Next we will cover the Shoulder/Neck Exercises! 

FREE EXERCISE PROGRAM: FRONT SHOULDERS EXERCISES:

2a) Shoulders (front): two arm dumbbell raises over head, one arm front cable raises, one arm front deltoid dumbbell raises, incline two arm deltoid dumbbell raises, front deltoid plate raises, two arm front deltoid dumbbell raises, smith machine front deltoid raises, medicine ball front deltoid raises

FREE EXERCISE PROGRAM: MIDDLE SHOULDERS EXERCISES:

2b) Shoulders (middle): twisting dumbbell presses, machine deltoid military presses, incline one arm deltoid lateral presses, one arm side deltoid laterals, seated barbell deltoid military presses, seated dumbbell deltoid presses, seated side lateral deltoid presses, alternating dumbbell deltoid presses, dumbbell deltoid lateral raises, two arm dumbbell deltoid lateral raises, two arm dumbbell deltoid upright rows, standing low cable deltoid raises, standing deltoid military presses, standing two arms dumbbell presses, upright barbell deltoid rows, FreeMotion overhead cable presses.

FREE EXERCISE PROGRAM: REAR SHOULDERS EXERCISES:

2c) Shoulders (rear): bent over cable rear deltoid raises, one arm lying rear deltoid raises, lying external rotations, seated cable rear lateral raises, lying rear deltoid raises, reverse incline dumbbell flyes, bent over rear deltoid raises, smith machine behind the head deltoid presses, standing barbell deltoid presses behind head

FREE EXERCISE PROGRAM: NECK EXERCISES:

2d) Neck: isometric front to back, isometric side to side, face down plate raises, face up place raises, seated towel raises, standing towel raises, head forward backward, head circular motions, head side to side, head should tilt



FREE EXERCISE PROGRAM: TRICEPS EXERCISES:

3) Triceps: bench dips, cable lying extensions, cable single arm extensions, cable rope overhead extensions, close grip bench presses, decline dumbbell extensions, decline ez bar extensions, dips, incline barbell extensions, kneeling cable concentration extensions, kneeling cable extensions, lying barbell extension behind head, lying barbell press to chin, lying dumbbell extensions, lying presses, lying supinating dumbbell extensions, single arm pronated dumbbell extensions, single arm supinating dumbbell extensions, pushups hands close, reverse grip pushdowns, reverse bench presses, seated single arm dumbbell extensions, seated two arm dumbbell extensions, seated overhead barbell extensions, seated dumbbell extensions, smith machine close grip bench presses, standing single arm dumbbell extensions, standing two arm dumbbell extensions, dumbbell extensions, low cable single arm extensions, overhead barbell extensions, towel extensions, two arm lying dumbbell extensions, dumbbell kickbacks, straight bar pushdowns, rope pushdowns, V bar pushdowns, machine hammer extensions



FREE EXERCISE PROGRAM: FOREARMS EXERCISES:

4) Forearms: dumbbell wrist flippers, palms down dumbbell wrist curls, palms up barbell wrist curls, palms up dumbbell wrist curls, reverse barbell curls, reverse barbell preacher curls, reverse cable curls, seated dumbbell palms down wrist curls, seated dumbbell palms up wrist curls, seated palm up barbell wrist curls, seated palms down barbell wrist curls, seated low cable wrist curls, standing dumbbell reverse curls, standing plate finger tip raises, barbell wrist curls behind the back, two arm palms down wrist curls, two arm palms up wrist curls, wrist rollers



FREE EXERCISE PROGRAM: LOWER ABDOMINAL EXERCISES:

5a) Lower Abs: bent knee abdominal hip raises, decline abdominal crunches, reverse decline crunches, flat bench abdominal leg pull, flat bench abdominal leg raises, hanging knee to chin raises, hanging abdominal leg raises, hanging knees to head raises, parallel bar abdominal knee raises, lying reverse abdominal crunches, abdominal flutter kicks, medicine ball leg raises, inverted exercise ball leg pulls, weighted hand to leg abdominal crunches

FREE EXERCISE PROGRAM: MIDDLE AND UPPER ABS EXERCISES:

5b) Middle and Upper Abs: abdominal crunch machine, abdominal cable crunches, barbell abdominal rollouts, abdominal butt raises, overhead abdominal crunches, legs on exercise ball abdominal crunches, abdominal crunches, exercise ball abdominal crunches, fingers to toes abdominal crunches, straight arm abdominal crunches, raised knee barbell crunches, abdominal sit ups, abdominal toe touchers, abdominal tuck crunches, medicine ball crunches

FREE EXERCISE PROGRAM: OBLIQUE EXERCISES:

5c) Oblique Exercises (Love Handles): flutter kick oblique crunches, fingers to heel oblique touchers, barbell oblique side bends, oblique crunches, oblique decline crunches, dumbbell oblique side bends, hanging oblique knee raises, elbow to knee oblique crunches, lying side oblique crunches, oblique plate twists, oblique twists, seated oblique barbell twists, lying oblique leg raises



FREE EXERCISE PROGRAM: BACK (TRAPS) EXERCISES:

6a) Traps: barbell shrugs, barbell shrugs behind the back, cable shrugs, dumbbell shrugs, low cable rows to neck, smith machine shrugs, smith machine upright rows, dumbbell upright rows, barbell upright rows, cable upright rows

FREE EXERCISE PROGRAM: MIDDLE BACK EXERCISES:

6b) Middle Back: barbell rows, one arm barbell rows, two arm dumbbell rows, two arm hammer dumbbell rows, lying T bar rows, incline bench dumbbell rows, single arm dumbbell rows, reverse grip bent over rows, seated cable rows, smith machine rows, T bar rows, machine rows

FREE EXERCISE PROGRAM: BACK (LATS) EXERCISES:

6c) Lats: reverse grip pulldowns, pull-ups, straight arm pulldowns, V bar pulldowns, V bar pull-ups, wide grip pulldowns, wide grip rear pulldowns, wide grip pull ups

FREE EXERCISE PROGRAM: BACK (LATS) EXERCISES:

6d) Lower Back: hyperextensions, smith machine good mornings, barbell good mornings, dumbbell good mornings, lying back presses

The next exercises in this free exercise program will be for the biceps, using the barbells, dumbbells, and cables. 

FREE EXERCISE PROGRAM: BICEPS (BARBELL) EXERCISES:

7a) Biceps (with barbell): barbell curls, close grip barbell curls, reverse grip barbell curls, Ez bar curls, Ez bar preacher curls, Ez bar concentration curls, reverse grip plate curls, Ez bar spider curls, barbell curls with wide grip

FREE EXERCISE PROGRAM: BICEPS (DUMBBELL) EXERCISES:

7b) Biceps (with dumbbell): alternating hammer curls, alternating incline dumbbell curls, dumbbell concentration curls, alternating dumbbell curls, two arm dumbbell curls, hammer dumbbell curls, incline dumbbell curls, inclined angled dumbbell curls, lying dumbbell curls, single arm preacher curls, preacher hammer dumbbell curls, seated dumbbell curls, seated dumbbell angled curls, standing angled dumbbell curls, single arm dumbbell inclined curls, two arm dumbbell preacher curls, standing Zottman dumbbell curls, Zottman dumbbell preacher curls

FREE EXERCISE PROGRAM: BICEPS (CABLES) EXERCISES:

7c) Biceps (with cables): cable rope hammer curls, cable preacher curls, lying straight bar cable curls, lying high cable curls, machine preacher curls, two arm cable curls, standing cable curls, single arm cable curls, FreeMotion two arm cable curls. And using body weight use chin ups!



FREE EXERCISE PROGRAM: LEGS (QUADS) EXERCISES:

8A) Quads: barbell deadlifts, barbell squats, barbell hack squats, barbell lunges, barbell bench squats, barbell step ups, cable inner thigh pulls, dumbbell lunges, dumbbell rear lunges, dumbbell squats, dumbbell bench squats, dumbbell step ups, jump squats, front barbell squats, front barbell bench squats, hack squats, dumbbell lateral raise squats, leg extensions, leg presses, machine squats, power cleans, one leg hack squats, single dumbbell squats, smith machine squats, thigh abductors, thigh adductors, wide barbell squats, dumbbell side lunges, one leg extensions, one leg presses, one leg machine squats



FREE EXERCISE PROGRAM: HAMSTRING/GLUTES EXERCISES:

9a) Hamstrings: barbell lunges, dumbbell lunges, lying leg curl, barbell deadlifts, stiff leg deadlift, seated leg curls, standing leg curls, exercise ball curls, elastic band kickbacks, one legged cable kickbacks, one leg lying curls, one leg seated curls, seated leg curl, single leg curl, hyper extension

9b) Glutes: lying butt bridge, glute kickbacks, leg lifts, cable kickbacks, walking dumbbell lunges, single dumbbell squats, smith machine good mornings, reverse dumbbell lunges, leg presses, exercise ball butt lifts, dumbbell bench step ups, smith machine squats, cable kickbacks, exercise ball butt lifts, exercise ball leg lifts



FREE EXERCISE PROGRAM: CALVES EXERCISES:

10) Calves: leg press machine calf press, rocking barbell calf raises, seated calf raises, barbell calf raises, hack machine calf raises, barbell seated calf raises, seated single leg calf raises, dumbbell single leg calf raises.

This is a list of the best free exercises for each major muscle group. Choose from these weight training exercises, or use any other exercises that you find appropriate. The most important thing is to start slowly and use progression on a regular basis.



FREE EXERCISE PROGRAM: ORDER OF EXERCISES:

The best way to choose the free exercise program with which you will begin weight training workouts is to concentrate on the areas that need the most cosmetic and physiological work.

The best approach is to train all the major muscle groups, but focus on the muscle groups that need the most emphasis first.

Another good guideline is to train your large muscle groups like chest, back shoulders first, and after that train the smaller muscle groups like biceps and triceps.

The reason is simple: If you exhaust your smaller muscles, you will find that this will keep you from getting an efficient workout with the large muscle groups, because the smaller muscles will be fatigued and exhausted.

When your weight training program stops producing visible results, it is time to change the exercise. The results from your weight training should be noticeable on a weekly basis.

Your goal should be to always make progress, and provide new stimulus for your muscles. New routines keep your workouts interesting, and prevent boredom.

There are no general guidelines for frequency of changing your exercises. Everything depends on your goals, genetics, and the amount of time and effort you put into your program.

In the beginning your body will be slow to adapt, but as you get more and more advanced, your muscles will start to adapt much quicker. Your training program is only as good as the time it takes to adapt to it. 

FREE EXERCISE PROGRAM: HOW TO TRAIN ABDOMINALS:

Training the abdominals does not burn unwanted body fat. Burning fat is accomplished mostly through cardio training and proper nutrition.

Training the abs, develops the muscle underneath the body fat, but does not remove the layer of fat on top of the muscles.

Training your abs should be done together with all the other muscle groups. It is entirely possible that you could have a great set of abdominals, and not see them because they are covered up with a thick layer of body fat.

So if you want six- pack abs, use cardio training and pay attention to your calories, nutrient ratios and meal frequency/timing.



FREE EXERCISE PROGRAM: WARMING UP BEFORE EXERCISING:

The best way to approach weight training, is to always warm up before your workout. Your joints and soft tissues are like rubber bands, and when they are warned up, they are more elastic and less likely to be injured.

For the first part of your warm up you should do some kind of cardio exercise for about five minutes. When you start to break a sweat, you are warm enough to start.

It is also a good idea before working out a body part, to do one or two warm up sets. This should not be done for every exercise, only for every major muscle group that you are getting ready to work out.

As far as stretching, it is a good idea that you stretch your muscles after your workout, when your muscles are more elastic and warm. When using this free exercise program distinction, you will never hurt your muscle by stretching them before you start to work out!



FREE EXERCISE PROGRAM: CHOOSING BETWEEN THE ENTIRE BODY AND SPLIT ROUTINES:

When you are a total beginner, training your entire body in one session, three times per week is the best place to start. But as you get more and more advanced, it is to your advantage to switch to using split routines.

A split routine allows you to perform multiple exercises on each body part without going over your 60 minute guideline. When you work out two or three muscle groups per session, you finish quicker, and you work out with more intensity during the work out.

The best way to approach weight training is to workout a large muscle group and a small muscle group in one workout. When doing multiple exercises on all the large muscle groups, it gets terribly exhausting, and your workouts and results will always suffer.

Using this distinction from my free exercise program you will produce amazing muscle building results!



FREE EXERCISE PROGRAM: CHOOSING YOUR WEIGHT TRAINING PRGRAM:

As with everything else in this free exercise program, it is very important that you individualize your weight training taking into account your genetics and your major, long term health goal.

Before we cover the full body, two day split, three day split, and four day split workouts, I would like to give you a list of my favorite exercises for each muscle group.

1) Chest: Barbell Bench Press, Dumbbell Bench Press, Dumbbell Flyes, Wide Grip Dips, Cable Crossovers, Incline Barbell Bench Press, Declined Push Ups, Declined Dumbbell Bench Press

2) Shoulders: Two Arm Dumbbell Raises Over Head, Dumbbell Press, Dumbbell Laterals, Dumbbell Rear Laterals, Dumbbell Front Raise, Military Barbell press

3) Triceps: Close Grip Bench Press, Triceps Pushdown, Parallel Bar Dips, French Press, Lying Triceps Extension, Bench Dips, Cable Lying Extensions, Single Arm Pronated Dumbbell Extensions, Single Arm Supinating Dumbbell Extenions, Dumbbell Extension Behind Head

4) Forearms: Reverse Wrist Curl, Reverse Curl, Hammer Grip Curl, Hammer Curl, Dumbbell Wrist Curl, Barbell Wrist Curl, Wrist Rollers

5) Abdominals: Reverse Crunch, Crunches, Hip Lift, Hanging Knee Up, Cable Crunch, Bent Knee Abdominal Hip Raises, Decline Abdominal Crunches

6) Back: Chin Ups, Wide Grip Pulldowns, Cable Rows, Barbell Rows, Dumbbell Rows, Reverse Grip Pulldowns, Hyperextensions

7) Biceps: Dumbbell Curl, Cable Preacher Curl, Dumbbell Concentration Curl, Cable Machine Curl, Barbell Curl, Close Grip Barbell Curls, Ez Bar Curls

8) Quads: Leg Press, Dumbbell Lunges, Hack Squat, Leg Extension, Barbell Squats, Barbell Deadlifts, Machine Squats, Barbell Lunges

9) Hamstrings/Glutes: Stiff Leg Deadlift, Seated Leg Curl, Single Leg Curl, Hyper Extension, Lying Leg Curl, Standing Leg Curls, Single Dumbbell Squats, Leg Presses, Leg Lifts

10) Calves: Seated Calf Raise, Calf Press, Donkey Calf Raise, One Leg Calf Raise, Standing Calf Raise, Barbell Calf Raises, Hack Machine Calf Raises

These are good exercises to start with, and as you move to the intermediate and advanced levels, the main changes will happen mostly in the number of exercises, the numbers of sets, the amount of weight, and the level of intensity that you work out with.

The actual exercises that you will use in your weight training workouts should depend mostly on the real life results that they produce for improving your body composition.

Now let’s move on and go over the different workouts starting out with the beginner’s full body workout.



FREE EXERCISE PROGRAM: BEGINNER FULL BODY WORKOUT:

When you first start using this free exercise program, the full body work out is the best strategy that you can use. It is very effective for maintaining your muscle, which is very important in the beginning of your weight loss journey!

The cardio on the days off is simply included as an example, and can be done on the same days as your weight training.

The most important thing is to actually use cardio and weight training on a regular basis, and not so much the days and the time when you choose to do these physical activities!

Choose an exercise for each muscle group and do 2-3 sets of 8-12 reps per exercise. For the calves and abs you can do 20-25 reps.

Monday: full body routine (all 10 muscle groups)

Tuesday: cardio training (day off from weight training)

Wednesday: full body routine (all 10 muscle groups)

Thursday: cardio training (day off from weight training)

Friday: full body routine (all 10 muscle groups)

Saturday: cardio training (day off from weight training)

Sunday: take day off, and completely recover

Here is what your workout will look like:

1) Chest: Barbell Bench Press

2) Shoulders: Military Barbell Press

3) Back: Barbell Rows

4) Triceps: Dumbbell Extension Behind Head

5) Biceps: Dumbbell or Barbell Curl

6) Forearms: Reverse Curl

7) Quads: Leg Press

8) Calves: Seated Calf Raise

9) Hamstrings: Seated Leg Curl

10) Abdominals: crunches

This is only an example; you can substitute any of these exercises with the other exercises that you find in this chapter, or in many of the excellent training resources that are available online or in the bookstores.

Use the exercises that work for you, and do not waste your time with the ones that do not produce the results that help you move toward your major health goals.

When you are a beginner resting one minute between sets, is the best approach.

This type of whole body workout will train all the major muscle groups, every 3 days, and after 3-6 months, or whenever you are ready you can move up to the intermediate level, and add more exercises to each muscle group, and start working out using the two day split routine.



FREE EXERCISE PROGRAM: INTERMEDIATE TWO DAY SPLIT WORKOUT:

This workout program is perfect for intermediate level, and gives you excellent results with only three workouts per week. Using this two day split approach you can continue to do cardio three times per week on your days off, with Sunday completely as a rest day from all exercise.

Unless you want to become a fitness model, or a bodybuilder, you can stay with this program for life.

week one:

Monday: chest, shoulders, triceps, forearms, abs

Tuesday: cardio training (day off from weight training)

Wednesday: back, biceps, quads, hamstrings, calves

Thursday: cardio training (day off from weight training)

Friday: chest, shoulders, triceps, forearms, abs

Saturday: cardio training (day off from weight training)

Sunday: day off

week two:

Monday: back, biceps, quads, hamstrings, calves

Tuesday: cardio training (day off from weight training)

Wednesday: chest, shoulders, triceps, forearms, abs

Thursday: cardio training (day off from weight training)

Friday: back, biceps, quads, hamstrings, calves

Saturday: cardio training (day off from weight training)

Sunday: day off

week three:

Monday: chest, shoulders, triceps, forearms, abs

Tuesday: cardio training (day off from weight training)

Wednesday: back, biceps, quads, hamstrings, calves

Thursday: cardio training (day off from weight training)

Friday: chest, shoulders, triceps, forearms, abs

Saturday: cardio training (day off from weight training)

Sunday: day off

For the two day split choose two exercises for each body part from the exercises in this chapter, or the ones you might have discovered while you were using the beginner’s level full body workout.

Example for day one (chest, shoulders, triceps, forearms, abs):

1) Chest: Barbell Bench Press, Dumbbell Bench Press

2) Shoulders: Two Arm Dumbbell Raises Over Head, Dumbbell Laterals

3) Triceps: Close Grip Bench Press, Triceps Pushdown

4) Forearms: Reverse Wrist Curl, Hammer Grip Curl

5) Abdominals: Reverse Crunch, Hanging Knee Up

Example for day two (back, biceps, quads, hamstrings, calves):

1) Back: Wide Grip Pulldowns, Cable Rows

2) Biceps: Dumbbell Curl, Cable Preacher Curl

3) Quads: Leg Press, Leg Extensions

4) Hamstrings: Stiff Leg Deadlifts, Seated Leg Curl

5) Calves: Seated Calf Raise, Stiff Leg Deadlift

Perform two exercises per body part, doing 3 sets of 8-12 reps, except calves and abs, which can be done using the 20-25 rep range, and make sure to keep changing your exercises on a regular basis to keep your body from adapting to your weight training workouts.

These exercises are only examples; feel free to substitute any of these exercises with the other exercises that you find in this chapter, or in many of the excellent training resources that are available online or in the bookstores.



FREE EXERCISE PROGRAM: ADVANCED THREE DAY SPLIT WORKOUT:

Before moving up to the advanced level, you should have at least twelve months experience with weight training using the intermediate program.

A three day split is an approach where you divide your major muscle groups, and work out three to four muscle groups per session. The first example below works each muscle group every four days.

This is a more aggressive approach, where you work out two days in a row and rest one. When using this workout routine do three exercises for each body part, with 3 sets of 8-12 reps for each exercise, except calves and abs which can be done in the 20-25 rep range.

week one:

Monday: chest, back, forearms, abs

Tuesday: quads, hamstrings, calves

Wednesday: day off

Thursday: shoulders, triceps, biceps

Friday: chest, back, forearms, abs

Saturday: day off

Sunday: quads, hamstrings, calves

week two:

Monday: shoulders, triceps, biceps

Tuesday: day off

Wednesday: chest, back, forearms, abs

Thursday: quads, hamstrings, calves

Friday: day off

Saturday: shoulders, triceps, biceps

Sunday: chest, back, forearms, abs

week three:

Monday: day off

Tuesday: quads, hamstrings, calves

Wednesday: shoulders, triceps, biceps

Thursday: day off

Friday: chest, back, forearms, abs

Saturday: quads, hamstrings, calves

Sunday: day off

This second approach is not as aggressive as the first, and is excellent if you like to have weekends off. When using this workout routine you work out two days rest one, then work out two days and rest two.

Just like with the previous example, you do three exercises for each body part, with 3 sets of 8-12 reps for each exercise, except calves and abs which can be done in the 20-25 rep range.

week one:

Monday: chest, back, forearms, abs

Tuesday: quads, hamstrings, calves

Wednesday: day off

Thursday: shoulders, triceps, biceps

Friday: chest, back, forearms, abs

Saturday: day off

Sunday: day off

week two:

Monday: quads, hamstrings, calves

Tuesday: shoulders, triceps, biceps

Wednesday: day off

Thursday: chest, back, forearms, abs

Friday: quads, hamstrings, calves

Saturday: day off

Sunday: day off

week three:

Monday: shoulders, triceps, biceps

Tuesday: chest, back, forearms, abs

Wednesday: day off

Thursday: quads, hamstrings, calves

Friday: shoulders, triceps, biceps

Saturday: day off

Sunday: day off

The third approach can be used when you do not have that much time during the week. When using this workout routine, you work out each muscle once per week.

Just like with the previous examples, you do three exercises for each body part, with 3 sets of 8-12 reps for each exercise, except calves and abs which can be done in the 20-25 rep range.

every week:

Monday: chest, back, forearms, abs

Tuesday: day off

Wednesday: quads, hamstrings, calves

Thursday: day off

Friday: shoulders, triceps, biceps

Saturday: day off

Sunday: day off

As you can see, the three day split is a very flexible workout approach, and if you use the last routine with three day per week workout, you can do your cardio on Tuesday, Thursday, and Saturday, and have Sunday off completely from all exercise.



FREE EXERCISE PROGRAM: ADVANCED FOUR DAY SPLIT WORKOUT:

The last program is the four day split, and it is considered the most effective muscle-building approach for advanced bodybuilders.

Before using this routine, you should have at least a year of consistent weight training, and must know multiple exercises for each muscle group. Training 4-5 days a week is another important part of using this approach.

When you do the four day split, you will be training two muscle groups per week, with a few sessions where you will add abs. This means that your workouts will be short, and you can generate more intensity on each exercise that you do.

Intense, heavy training consumes a lot of your energy. By working out only two muscle groups your workouts will be brief and you can concentrate on generating more intensity on each exercise.

When you are doing full body work outs, or even two day splits, most of the time you hold back on the first exercises to conserve energy for the upcoming exercises in your workout routine.

In addition to this, the last exercises will always suffer because your energy levels drop at the end of the weight training session, and you simply will not be able to blast each muscle with enough intensity.

This is fine if your major goal is to maintain your lean body mass. But when you want to build new muscle, you must train using high intensity workouts.

This is exactly what you accomplish using the four day split. Recuperation is very important after intense workouts.

When you work out with very high intensity, it is very important to give your muscles time to fully recuperate. This is one of the advantages of using the four day split routine.

An intense work out breaks down a lot more muscle fiber, and your muscles needs at least 96 hours to fully recuperate. When using the four day split, each muscle group gets this necessary recuperation time.

Some of the most advanced professional body builders work out with such intensity, that they allow their muscles 5-6 days to recuperate before training the same muscle group again.

When using the four day split perform three exercises for each body part, doing 3 sets of 8-12 reps, for each exercise, except calves and abs which can be done in the 20-25 rep range.

When using the first workout routine, work out two days in a row, and rest for one day between sessions.

week one:

Monday: shoulders, triceps, abs

Tuesday: back, forearms, calves

Wednesday: day off

Thursday: chest, biceps, abs

Friday: quads, hamstrings

Saturday: day off

Sunday: shoulders, triceps, abs

week two:

Monday: back, forearms, calves

Tuesday: day off

Wednesday: chest, biceps, abs

Thursday: quads, hamstrings

Friday: day off

Saturday: shoulders, triceps, abs

Sunday: back, forearms, calves

When using the second approach, work out two days in a row, rest one day, then work out one more day, and rest one day.

every week:

Monday: shoulders, triceps, abs

Tuesday: back, forearms, calves

Wednesday: day off

Thursday: chest, biceps, abs

Friday: day off

Saturday: quads, hamstrings

Sunday: day off



FREE EXERCISE PROGRAM: CONCLUSION:

To create the best possible results from your weight training workouts, and to keep your body from adapting to your routines, you must keep changing your approach on a regular basis.

As soon as you notice that there are no visible weekly results, this means it is time to adjust something in your workout.

There are so many things that can be changed and adjusted in your training!

You can change the exercises that you do, the order of the exercises, the intensity with which you work out, the number of sets you do, the number of repetitions that you do, the rest intervals between exercises, the exercise combinations, the weight you work out with, and many other variables that you will learn from personal experience.

The examples of the routines in this free exercise program weight training chapter can be used as templates once you reach the advanced level.

Developing your own exercise strategy is the ultimate way to produce long term results.

The best exercise routine will always be the one that works for you and helps you to bring into reality your major health goals!

Approach everything that you use in your weight loss program with an open mind, test it out, and keep your eye on what works and what does not work, and based on these results and observations take your next step.

The information that I have written in this manual is focused on one thing, and one thing only, permanent fat loss!

The best way to accomplish this objective is to stay focused on the vision of your future self, while using proper nutrition, cardio training and weight training to reach your ideal weight!

Do not forget to always use your weekly weight loss chart as the main tool for tracking current reality and staying on the path toward creating the body of your dreams! Keep it simple, stick with the basics, and you will succeed!

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Updated: June 26, 2013 — 4:52 pm

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If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

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