Most people begin a weights training program to either increase muscle size, increase body strength or tone the body. In some cases all 3. However people who can only manage only 2-3 workouts per week struggle to achieve great success. A possible reason for this is selecting the wrong combination of exercises.
I am going to list my top exercises that can be performed 2-3 times per week each but you may only chose to perform 1 in any single workout.
Balancing body parts is important so I’ve split the body into 3 parts.
- Upper Body
- Anterior Front
- Bench press
- Tricep dips
- Posterior/Back
- Seated Row
- Wide grip chin up / assisted chin up or wide grip lateral pull down
- Mid Section/Core
- Anterior Front
- Swiss ball abdominal crunch
- Swiss ball cobra extension crunch
- Lower Body/Legs
- Anterior / Front
- Barbell deadlift or / dumbbell squat
- Seated leg press
- Posterior / Back
- Swiss ball hamstring curl
- Standing calf raise
Always use a personal trainer if a you are unsure of these exercises or if you are unsure of your technique, correct weight or repetitions.
Workout 2-3 times per week.
Choose 2-3 exercises from each section for a balanced workout. Remember to include both anterior (front) and posterior (back) exercises in your workouts.
See more at: http://www.gelbartsgym.com.au/articles/blog%20article/12/weights-training-blog/6#sthash.cNxl2FMP.dpuf