Free Weightlifting Routines
This part of my free weight training program is intended for all those people who are seeking better abs in a simple program. There are a lot of people out there who are obsessed with achieving 6 pack abs or washboard stomach and this simple program should help all those people get there. Along with the ab program, I’ll reveal free weightlifting routines that work well with this program.
For 15 minutes, six days a week after you do your
free weightlifting programs, do these abdominal exercises. They are meant to be supersetted which means no rest in between. Go fifteen minutes straight. Now I know this seems difficult, especially for beginners, but the exercises are so simple and they allow you to cheat a little to help gain that strength.
ROCK HARD ABSFREE WEIGHT TRAINING PROGRAM
Bicycle Exercise:1x10; build up to 3x25
Captains Chair Raises:1x5-10; build up to 3x10-15
Vertical Crunches:1x5-10; 3x10-15
Side-bridges:Hold position for 2 sets of 10 seconds on each side; build up to 3-5 sets of 30 seconds on each side
See, it’s a very simple routine, just keep on rotating the exercises until failure or the 15 mins are up. Now, in previous posts, I said that one of the best exercises for the abs is cardio and therefore it must be included in all my free weightlifting routines.
ROCK HARD ABS FREE WEIGHT TRAINING PROGRAM, CARDIO
Do cardio after all weight training and abdominal exercises.
Run 30-40 mins/day at around 75% effort for at least 5 days a week. If you want to change things up, walk on a uphill treadmill for 60-90 mins.
The cardio will add a lot to strengthen you abdominals so don’t skip out on this part. You’ll only be cheating yourself. Now, let me introduce some excellent free weightlifting programs that accompany this abdominal program well with exercises that help strengthen the abs.
GENERAL FREE WEIGHT TRAINING PROGRAM:
DAY 1: Shoulders and Chest
Bench Press:3x10
Dumbbell Include Press:3x10
Dumbbell Flyes:3x10
Dumbbell Raises(front, side and back):3x21(superset)
DAY 2: Arms and Back
Dumbbell Incline Curls:3x10
Lat Machine Triceps Extensions:3x10
Preacher Curls:3x10
Dumbbell Tricep Extensions:3x10
Lat pulldowns:3x10
Dumbbell Rows:3x10
DAY 3: Legs
Squats:3x10
Lunges:3x10
Let Extensions:3x10
Leg Curls:3x10
Calf Raises:3x10
DAY 4: REST
Obviously, after day 4, you start over with day 1. I would suggest to keep doing these free weightlifting routines for at most 8 weeks. After that, you muscles will get used to the exercises and therefore those exercises will be less effective. If you are unfamiliar with any of these exercises or need some information or pictures on how to perform the exercises, please visit this site.Go Here
If you have any questions or comments about any free weightlifting programs topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path with my free weight training program.
© 2008 copyright http://fitnessweightlifting.blogspot.com/ for a free weight training program
Free Weightlifting Routines
This part of my free weight training program is intended for all those people who are seeking better abs in a simple program. There are a lot of people out there who are obsessed with achieving 6 pack abs or washboard stomach and this simple program should help all those people get there. Along with the ab program, I’ll reveal free weightlifting routines that work well with this program.For 15 minutes, six days a week after you do yourfree weightlifting programs, do these abdominal exercises. They are meant to be supersetted which means no rest in between. Go fifteen minutes straight. Now I know this seems difficult, especially for beginners, but the exercises are so simple and they allow you to cheat a little to help gain that strength.
ROCK HARD ABSFREE WEIGHT TRAINING PROGRAM
Bicycle Exercise:1x10; build up to 3x25
Captains Chair Raises:1x5-10; build up to 3x10-15
Vertical Crunches:1x5-10; 3x10-15
Side-bridges:Hold position for 2 sets of 10 seconds on each side; build up to 3-5 sets of 30 seconds on each side
See, it’s a very simple routine, just keep on rotating the exercises until failure or the 15 mins are up. Now, in previous posts, I said that one of the best exercises for the abs is cardio and therefore it must be included in all my free weightlifting routines.
ROCK HARD ABS FREE WEIGHT TRAINING PROGRAM, CARDIO
Do cardio after all weight training and abdominal exercises.
Run 30-40 mins/day at around 75% effort for at least 5 days a week. If you want to change things up, walk on a uphill treadmill for 60-90 mins.
The cardio will add a lot to strengthen you abdominals so don’t skip out on this part. You’ll only be cheating yourself. Now, let me introduce some excellent free weightlifting programs that accompany this abdominal program well with exercises that help strengthen the abs.
GENERAL FREE WEIGHT TRAINING PROGRAM:
DAY 1: Shoulders and Chest
Bench Press:3x10
Dumbbell Include Press:3x10
Dumbbell Flyes:3x10
Dumbbell Raises(front, side and back):3x21(superset)
DAY 2: Arms and Back
Dumbbell Incline Curls:3x10
Lat Machine Triceps Extensions:3x10
Preacher Curls:3x10
Dumbbell Tricep Extensions:3x10
Lat pulldowns:3x10
Dumbbell Rows:3x10
DAY 3: Legs
Squats:3x10
Lunges:3x10
Let Extensions:3x10
Leg Curls:3x10
Calf Raises:3x10
DAY 4: REST
Obviously, after day 4, you start over with day 1. I would suggest to keep doing these free weightlifting routines for at most 8 weeks. After that, you muscles will get used to the exercises and therefore those exercises will be less effective. If you are unfamiliar with any of these exercises or need some information or pictures on how to perform the exercises, please visit this site.
Go Here
If you have any questions or comments about any free weightlifting programs topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path with my free weight training program.
© 2008 copyright http://fitnessweightlifting.blogspot.com/ for a free weight training program