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Before starting any weight lifting plan, it's important to consult with a certified personal trainer or physician to ensure that you are healthy enough to begin an exercise program.
That being said, here's a sample weight lifting plan for gaining muscle:
Day 1: Chest and Triceps
- Barbell Bench Press: 4 sets of 8-12 reps
- Dumbbell Flyes: 3 sets of 10-15 reps
- Incline Barbell Bench Press: 4 sets of 8-12 reps
- Tricep Pushdowns: 3 sets of 10-15 reps
- Close-Grip Bench Press: 3 sets of 10-12 reps
Day 2: Back and Biceps
- Deadlifts: 4 sets of 8-12 reps
- Pull-Ups: 3 sets to failure
- Seated Cable Rows: 4 sets of 10-12 reps
- Barbell Curls: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
Day 3: Rest Day
Day 4: Shoulders and Traps
- Barbell Shoulder Press: 4 sets of 8-12 reps
- Dumbbell Lateral Raises: 3 sets of 10-15 reps
- Upright Rows: 3 sets of 10-12 reps
- Barbell Shrugs: 3 sets of 10-12 reps
Day 5: Legs and Abs
- Squats: 4 sets of 8-12 reps
- Leg Press: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps
- Leg Extensions: 3 sets of 10-12 reps
- Seated Calf Raises: 3 sets of 15-20 reps
- Crunches: 3 sets of 15-20 reps
Day 6 and 7: Rest Days
This plan includes exercises for all major muscle groups and allows for sufficient rest between workout days. It's important to gradually increase the weight and intensity of your workouts to continue seeing results. Remember to also fuel your body with adequate nutrition, including protein and carbohydrates, to support muscle growth.
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When it comes to weight lifting for fat loss, the key is to focus on high-intensity, full-body workouts that engage multiple muscle groups at once. This will help increase your heart rate and burn more calories during and after your workout. Here's a sample weight lifting plan for fat loss:
Day 1: Full-Body Circuit
- Barbell Squats: 3 sets of 12 reps
- Dumbbell Chest Press: 3 sets of 12 reps
- Bent-Over Barbell Rows: 3 sets of 12 reps
- Dumbbell Lunges: 3 sets of 12 reps (each leg)
- Overhead Dumbbell Press: 3 sets of 12 reps
- Plank Hold: 3 sets of 30 seconds
Perform each exercise back-to-back with little to no rest in between, then rest for 1-2 minutes before repeating the circuit 2 more times.
Day 2: Rest Day
Day 3: Upper Body and Abs
- Pull-Ups: 3 sets to failure
- Seated Cable Rows: 3 sets of 10-12 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets to failure
- Plank Hold: 3 sets of 30 seconds
- Russian Twists: 3 sets of 20 reps
Perform each exercise with 30 seconds rest in between, then rest for 1-2 minutes before repeating the circuit 2 more times.
Day 4: Rest Day
Day 5: Lower Body and Abs
- Deadlifts: 3 sets of 10 reps
- Leg Press: 3 sets of 12 reps
- Dumbbell Step-Ups: 3 sets of 10 reps (each leg)
- Standing Calf Raises: 3 sets of 15 reps
- Hanging Leg Raises: 3 sets of 12 reps
- Plank Hold: 3 sets of 30 seconds
Perform each exercise with 30 seconds rest in between, then rest for 1-2 minutes before repeating the circuit 2 more times.
Day 6 and 7: Rest Days
This plan incorporates full-body circuits and exercises that target multiple muscle groups at once, which can help increase your heart rate and burn more calories. It's important to gradually increase the weight and intensity of your workouts to continue seeing results. Remember to also fuel your body with adequate nutrition, including protein and healthy fats, to support fat loss.
