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Weight Lifting Routines For All Body Types And Abilities

When it comes to weight lifting workouts there are thousands to choose from. Some of course are better then others and it can be hard choosing the right routine for your goals.

 

The fact is that there is a routine for every one and for every goal. On this page you will find a selection of weight training routines that i believe to be some of the better ones and the most popular ones around.

The truth is, and this is a very important point. Every routine works, and by this i mean every one will have an effect on your body up to a point. After about 4-6 weeks your body will start to get used to a routine and you will have to change it completely or mix up the exercises if you want to see any additional gains from it.

If you are planning on creating your own weight lifting routines then you want to break the body down into the following sections and make sure you have an exercise for each so that you balance out your program and keep your muscle growth even.
weight lifting routines

Chest
Back
Shoulders
Arms
Legs
Abs

A good weight training program should cover all these muscle groups either all in one day or what is commonly known as a split, where you train the body over the course of a week.

 

Example of a 3 day split.

Monday: Chest / back
Tuesday: OFF
Wednesday: Legs / Shoulders
Thursdays: OFF
Fridays: Arms / Abs
Sat/Sun: OFF


The following weight lifting routines are split into 3 main categories. Whole Body Workouts which covers all muscle groups of the body and Muscle Group Workouts which look at improving each individual muscle.

 

Whole Body Weight Lifting Workouts

 

Muscle Building Workouts



Strength Training



Home Workouts

 

Beginner Workouts

 

Muscle Building Workouts
These workouts concentrate on building muscle mass. If you are looking to bulk up and gain size quickly then these workouts are for you.

Home Workouts
For those of you without a gym membership you can still get a great workout from training in your own home.

Strength Training Routines
These workouts are for people who want to increase their strength.

Beginner Workouts
Looking for a place to start, then start here. Lots of great workouts for the novice weight lifter. Not just for beginners these workouts have been proven to work.

 

Upper Body Muscle Group Workouts

 

Chest Workouts

 

Back Workouts

 

Arm Workouts

 

Shoulder Workouts

 

 

Lower Body Muscle Group Workouts

 

Leg Workouts

 

Ab Workouts

 

Workouts are being added on a weekly basis so please book mark this page and keep checking for more workouts. If you have a weight lifting routine you want to share then either use the contact page or forum to post your workout.

 

 

Choosing The Right Workout For You

 

When choosing your weight lifting routines you need to take into account the following factors:

How many days a week could you train?
What is your experience level?
What are your goals?
What weight training equipment do you have at hand?
Where are you going to train?

Do you have a contingency plan? By this i mean what if you miss the gym because of work or your car breaks down or similar, are you just going to skip that workout or do you have a plan for a home workout instead?

For the beginner 2 weight lifting sessions a week is plenty to start building muscle size and strength, and you can increase these over time. If a routine works for you then stick with it until the results and progress start to fade, then it is time to think about getting a new routine.

Try these simple weight lifting routines for beginners it only uses a few exercises and works the entire body in one session.

 

Looking For A Place To Start?

If you are a complete beginner or simply looking for a place to start then you can download a free copy of my ebook Weight Lifting For Dummies in our complete beginners guide to weight training.

 

 

Recommended Articles

weight lifting tipsWeight Lifting Tips For Teens
If you are in your teenage years then check out these top 10 weight lifting tips specifically aimed and teens who are looking to gain muscle size and strength.

 

 

Do You Need A Training Diary?

weightlifting chartsFree printable workout and nutrition logs.
A selection of free downloadable workout diaries to use to track your workouts.

 

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"thank you for all the free information that you provide on your website. Originally i thought of myself as a hardgainer but have since found a routine that suits my goal and i am starting to build muscle fast"

Scott Evans


Recommended Resource

Dont waste a minute longer looking at rubbish training routines and fads online. Take a look at my top 5 muscle building workouts that will give you results.

Have you seen the FREE ebook library with all the best fitness ebooks to download instantly.

 

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