Weight Training Workout 3
Shoulders
Dumbbell Seated Presses - 3-4 sets 8-12/12-15 reps
This is the primary shoulder exercise. Make sure to perform this exercise on a bench with an extended back to avoid extending your back too far. Begin with the weights at the shoulder level and elbows pointing down and off to the side. Slowly press the weight straight up over your head until your elbows and arms fully lock out.
Dumbbell Side Laterals - 3-4 sets 8-12/12-15 reps
Start with both palms facing your side. Lift the weights out to the side up to about the shoulder level, keeping the elbows slightly bent throughout the entire motion. Also, as you lift the weight keep your thumbs facing slightly down towards the floor.
Standing Dumbbell Shrugs - 3-4 sets 8-12/12-15 reps
This exercise is actually for the trapezius muscles. With both arms to the side and palms facing to the sides of your legs, concentrate on lifting your shoulders straight up. Keep your elbows straight and avoid bending as bending does not work the traps.
This is the primary shoulder exercise. Make sure to perform this exercise on a bench with an extended back to avoid extending your back too far. Begin with the weights at the shoulder level and elbows pointing down and off to the side. Slowly press the weight straight up over your head until your elbows and arms fully lock out.
Dumbbell Side Laterals - 3-4 sets 8-12/12-15 reps
Start with both palms facing your side. Lift the weights out to the side up to about the shoulder level, keeping the elbows slightly bent throughout the entire motion. Also, as you lift the weight keep your thumbs facing slightly down towards the floor.
Standing Dumbbell Shrugs - 3-4 sets 8-12/12-15 reps
This exercise is actually for the trapezius muscles. With both arms to the side and palms facing to the sides of your legs, concentrate on lifting your shoulders straight up. Keep your elbows straight and avoid bending as bending does not work the traps.
Legs
Squats or Leg Presses - 3-4 sets 8-12/12-15 reps
Either of the above exercises maximally works the entire upper leg. You may perform either one or periodically switch between the 2 exercises. For squats, get beneath the bar and lift it off the rack. Step back and place feet slightly wider than shoulder width. As you go down into the squat keep your head looking forward and your back straight. Go down slowly until your upper legs are parallel to the floor and then press back up. Be sure not to lean forward and point your butt too far out as this creates a hazardous amount of stress to the lower back. For the leg press, place both feet on the platform approximately shoulder width apart with the back flush against the support pad. Begin the exercise with the knees approximately 6 inches in front of the chest. Push both legs outward until both knees are almost fully extended then slowly repeat the process.
Machine Leg Extensions - 3-4 sets 8-12/12-15 reps
This exercise isolates the quadriceps muscles on the front of the thigh. In the seated position, place the tops of both feet underneath both roller pads. The machine should be adjusted so that the back of the knees touch the front of the seat and so that the seat touches your lower back. Raise both feet until the lower legs are fully extended, pause briefly and repeat.
Machine Leg Curls - 3-4 sets 8-12/12-15 reps
This exercise isolates the hamstring muscles on the back of the thigh. Begin lying face down with the backs of your ankles underneath the roller pads. Adjust your body so that your knee caps are just off the end of the bench. Curl you legs backwards, attempting to touch your heels to your buttocks. Pause briefly when the roller pad is near the buttocks and repeat. Avoid raising your hips off the bench while performing this exercise.
Standing Calf Raises - 3-4 sets 8-12/12-15 reps
This is the basic calf exercise performed by almost all weight lifters. Stand on the balls of your feet while placing your hands on the available handles and maintaining a straight back. Raise your heels as high as possible, pause and squeeze those calves, then repeat.
Either of the above exercises maximally works the entire upper leg. You may perform either one or periodically switch between the 2 exercises. For squats, get beneath the bar and lift it off the rack. Step back and place feet slightly wider than shoulder width. As you go down into the squat keep your head looking forward and your back straight. Go down slowly until your upper legs are parallel to the floor and then press back up. Be sure not to lean forward and point your butt too far out as this creates a hazardous amount of stress to the lower back. For the leg press, place both feet on the platform approximately shoulder width apart with the back flush against the support pad. Begin the exercise with the knees approximately 6 inches in front of the chest. Push both legs outward until both knees are almost fully extended then slowly repeat the process.
Machine Leg Extensions - 3-4 sets 8-12/12-15 reps
This exercise isolates the quadriceps muscles on the front of the thigh. In the seated position, place the tops of both feet underneath both roller pads. The machine should be adjusted so that the back of the knees touch the front of the seat and so that the seat touches your lower back. Raise both feet until the lower legs are fully extended, pause briefly and repeat.
Machine Leg Curls - 3-4 sets 8-12/12-15 reps
This exercise isolates the hamstring muscles on the back of the thigh. Begin lying face down with the backs of your ankles underneath the roller pads. Adjust your body so that your knee caps are just off the end of the bench. Curl you legs backwards, attempting to touch your heels to your buttocks. Pause briefly when the roller pad is near the buttocks and repeat. Avoid raising your hips off the bench while performing this exercise.
Standing Calf Raises - 3-4 sets 8-12/12-15 reps
This is the basic calf exercise performed by almost all weight lifters. Stand on the balls of your feet while placing your hands on the available handles and maintaining a straight back. Raise your heels as high as possible, pause and squeeze those calves, then repeat.
