Weight Lifting Routines: A Serious Upper Body Mass Workout

This next weight lifting routines post will target those weight lifters who have real interest in size and strength. If you think you've already tried all these other routines and wish to find something that's really different, these weightlifting charts might be what you're seeking for.

It's a two day on, one day off routine that doesn't take much longer than 35 minutes to complete. The idea of this routines is to perform the weight lifting exercises with real quality. And using the proper weight lifting techniques is crucial to your success.

So let me go ahead and reveal the first day of the two a day weight lifting routines. And later I'll talk about the rules needed to be followed for success.

FREE WEIGHTLIFTING ROUTINES: 2 Days On, 1 Day Off

Day 1:

Bench Press or Incline Bench Press:4 sets x failure
Weight Bicep Curls:4 sets x failure
Decline Crunches with Obliques Twists:2 sets x failure
Delt Rows:4 sets x failure

That's it. Only four weight lifting exercises and you're done. However, the key here is using the right weight lifting techniques to completely work the muscle. So let me divulge the rules:

1) Always Use A Spotter - A spotter will make sure you obtain complete muscle failure by pushing you hard and by forcing the right weight lifting techniques.

2) Always Warm Up Prior To Each Exercise - These free workout routines are very hard working as you'll find that out the first time. To prevent injuries, using proper weight lifting techniques is important but so is warming up.

3) Always Push Yourself - These weight lifting routines will only work if you obtain complete muscular failure for each muscle. So trust your spotter. Don't stop lifting the weight until your spotter is lifting all the weight up.

4) Always Use Heavier Weight - These free workout routines were not intended for you to get toned, they were intended for you to gain size and get stronger. So use weights you can do around 6 reps and then let the spotter take over.

5) Always Use Proper Technique - I can't stress this enough. Always, always use proper lifting techniques. For the bench press, only use the chest and maybe the back to help you lift the weight. For the bicep curls, keep your elbows straight and don't use your legs or back. For the rows, only shoulders. No legs, no back. For any trouble that you have, let the spotter pick the weight up for you.

6) Always Keep The Weight Moving - This rule is for the spotter. You need to keep the weight moving. You want the lifter to perform as many reps as possible. So when he/she struggles, pick the weight up and keep it moving as smoothly as possible until the set is over. This is probably what makes these weightlifting charts different from others.

7) Abs - Finally, for the ab weight lifting exercises, do the same thing as you would with the others. However, you start with the decline crunch. What you do is you hold a 25 lb. weight and start at the top and go down as slow as possible and then back up. Once you start struggling, use the spotter. At the end you do the oblique crunches until failure.

Using good weight lifting techniques is also important to achieving good results. So if you have any confusion about any of these weight lifting exercises or just don't know what they are, visit the website at the end of this paragraph. Navigate to the appropriate muscle and search for the exercise.GO HERE

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