Weights Training Blog

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.

  1. Upper Body
  2. Anterior Front
  3. Bench press
  4. Tricep dips
  5. Posterior/Back
  6. Seated Row
  7. Wide grip chin up / assisted chin up or wide grip lateral pull down
  8. Mid Section/Core
  9. Anterior Front
  10. Swiss ball abdominal crunch
  11. Swiss ball cobra extension crunch
  12. Lower Body/Legs
  13. Anterior / Front
  14. Barbell deadlift or / dumbbell squat
  15. Seated leg press
  16. Posterior / Back
  17. Swiss ball hamstring curl
  18. 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