Excercises


Muscle Building Excercises

To get started in a routine, you will need to choose muscle building exercises to target all of your muscle groups. If you just starting out, you will want to choose about 8-10 exercises, which works out to about one exercise per muscle group.

Muscle Building Excercises

This is a basic list of some examples:
1. Chest: bench press, chest press machine, pushups, pec deck machine
2. Back: one-armed row, seated row machine, back extensions, lat pulldowns
3. Shoulders: overhead press, lateral raise, front raise
4. Biceps: bicep curls, hammer curls, concentration curls
5. Triceps: tricep extensions, dips, kickbacks
6. Quadriceps: Squats, lunges, leg extension and leg press machines
7. Hamstrings: deadlifts, lunges, leg curl machine
8. Abs: crunches, reverse crunches, oblique twists, pelvic tilts

Order of Exercises
Try to select at least one exercise for each major muscle group. The muscles to work include: Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and abdominals. If you leave out any muscle group out, this could cause an imbalance in your muscles and possibly cause injuries.

Most experts recommend that you should start with your larger muscle groups and then proceed to the smaller muscle groups. The most aggressive exercises are those doe by your large muscle groups and you will need your smaller muscles to get the most out of these exercises. But, don’t feel limited by that. You can do your exercises in any order you like and changing the order is a great way to challenge yourself in different ways.

How Much Weight To Use
Pick up a light weight and do a warm up set of the exercise of your choice, aiming for about 10 to 16 repetitions.

For set 2, increase your weight by 5 or more pounds and perform your goal number of repetitions. If you can do more than your desired number of reps, add more wait for your 3rd set.
Generaly, you should lift enough weight that you can only do the desired reps. You should be struggling by the last rep, but still able to finish it with good form. It may take some time to find the right amount of weight for each exercise.

In general, you can use heavier weights with larger muscle groups such as chest, back and legs. You’ll need smaller weights for the shoulders and arms. Keep up with these muscle building excercise and you will see tremendous gains.