Weight Lifting Routines

For Beginner and the People with Busy Schedules

SIMPLE SCHEDULE FOR BEGINNERS:

1. Warm up with freestanding exercises, taken in any order preferred:
2. PRESS BEHIND NECK: Two sets of 8 repetitions, increase to three sets later.
3. SQUAT: Three sets of 10 repetitions.
4. CURL WITH BARBELL: Three sets of 8 repetitions each arm.
5. BENT OVER ROWING: With barbell, three sets of 8 repetitions.
6. LATERAL RAISE WITH DUMBELLS: Two sets of 8 repetitions.
7. LATERAL RAISE WITH DUMBELLS: Two sets of 8 repetitions.
8. ABDOMINALS: From freestanding tables.
9. CALF WORK:

FIFTEEN MINUTE SCHEDULE FOR A BUSINESS MAN:

1. Warm up Exercises

• Alternate Toe Touch 15 times.
• Stand astride trunk bend side to side 15 times.
• Skip with high knee raise, no rope.

2. Press with Barbell, 10 repetitions.
3. Squat with Barbell, 12 repetitions.
4. Good Morning Exercise, 12 repetitions.
5. Upright Rowing, 12 repetitions.
6. Bent Arm Pullover, 12 repetitions.
7. Back lying legs raise to right angles 15 times.
8. Back lying knees raise to chest 15 times.
9. Deep Breathing back lying, knees raise, feet on floor. 1 Min.

This whole of such a little schedule could be done comfortably in fifteen minutes and that every part of body will have been exercised.