Weight Training Workout 1
Chest
Dumbbell Flat Bench Presses - 3-4 sets 8-12/12-15 reps
This is the best exercise for overall chest development. Start with the weights in line with the center of the chest. Push the weight upwards until the arms are fully extended. Keep the movements slow and controlled.
Dumbbell Incline Bench Presses - 3-4 sets 8-12/12-15 reps
This is the superior upper chest exercise. Begin with the weights directly over the shoulders. Press the weight straight up until the arms are fully extended.
Flat Bench Dumbbell Flys - 3-4 sets 8-12/12-15 reps
This exercise is exceptional for isolating the pec muscles. Start with the arms parallel to the floor and the elbows slightly bent. Concentrate on squeezing the pecs together as you end with the dumbbells together and the arms fully extended. Be sure to keep the palms facing each other throughout the entire exercise.
Tips:
This is the best exercise for overall chest development. Start with the weights in line with the center of the chest. Push the weight upwards until the arms are fully extended. Keep the movements slow and controlled.
Dumbbell Incline Bench Presses - 3-4 sets 8-12/12-15 reps
This is the superior upper chest exercise. Begin with the weights directly over the shoulders. Press the weight straight up until the arms are fully extended.
Flat Bench Dumbbell Flys - 3-4 sets 8-12/12-15 reps
This exercise is exceptional for isolating the pec muscles. Start with the arms parallel to the floor and the elbows slightly bent. Concentrate on squeezing the pecs together as you end with the dumbbells together and the arms fully extended. Be sure to keep the palms facing each other throughout the entire exercise.
Tips:
- Avoid arching the back with chest movements... if you find this difficult, place your feet on the end of the bench.
- Focus on squeezing the pec muscles as you push each weight
Biceps
Dumbbell Standing Curls - 3-4 sets 8-12/12-15 reps
Begin this exercise holding the dumbbell with the arms down by your thighs with your palms facing in. As you curl the weight you will rotate wrist so that the palms face up when your arm is fully flexed. Also, be sure to keep the upper arm by your side will curling the weight. There is often a tendency to move the arm forward as you lift the weight.
Dumbbell Preacher Curls - 3-4 sets 8-12/12-15 reps
These curls are excellent for isolating the biceps and minimizing the stress to the low back. Perform one arm at a time. Start with the arm in near full extension and just curl girl!!! Fully extending the arm may be very tough on the elbow... so don't fully extend.
Tips:
Begin this exercise holding the dumbbell with the arms down by your thighs with your palms facing in. As you curl the weight you will rotate wrist so that the palms face up when your arm is fully flexed. Also, be sure to keep the upper arm by your side will curling the weight. There is often a tendency to move the arm forward as you lift the weight.
Dumbbell Preacher Curls - 3-4 sets 8-12/12-15 reps
These curls are excellent for isolating the biceps and minimizing the stress to the low back. Perform one arm at a time. Start with the arm in near full extension and just curl girl!!! Fully extending the arm may be very tough on the elbow... so don't fully extend.
Tips:
- Keep the wrist in the neutral position at all times... do not allow it to extend back during the curls.
- Avoid throwing the weight up. Instead, lift only the weight your biceps can handle. Using momentum to swing like a monkey will lessen the demand on your biceps, increase chances of injury, and make you look like a monkey!