Ripped Out Blog Banner

Simple Weight Lifting Routines to Build Muscle That Work

  May 25th, 2011
Weight lifting routines do not have to be complicated to get results. In fact, I was following the same training routine for almost two years and was consistently improving my physique the entire time.

The key to any successful training regimen is consistency combined with the right muscle training techniques. It is extremely important that you choose a weight lifting routine that is realistic with your schedule and level of commitment to improving your body.

I have put together sample weight training routines for men and women that can be used to develop every major muscle group in the body. I have provided weight training plans based on training four days per week. However, feel free to adjust these plans if you can only fit in 3 workouts per week, or if you want to do a full 5 day weekly training program.

My experience has shown that at least 4 days of weight training and/or cardio exercise is required to quickly improve your physique. It is also important to keep in mind that your weight training will only be effective when combined with an anabolic diet plan, or fat loss diet plan, depending on your personal bodybuilding goals.

If you need an easy to follow fat loss diet plan, check out my carb cycling for weight loss posting.

Sample Weight Lifting Routines

Here are some sample weight lifting routines for men and women that I have put together for you to use. You will notice that the routines for men and women do not differ by much.

However, women should perform a higher number of reps for each set, along with an additional day or two of cardio, because women have a tendency to store fat at a higher rate than men.

Weight Training Routine for Men

4 Workouts Per Week Plan

Workout #Lift #1Lift #2Lift #3Lift #4Lift #5Cardio After Weight Training
Workout #1Flat Bench PressTricep Push-DownsMilitary PressBarbell SquatsDead LiftsYes
Workout #2Lat Pull-DownsStanding Barbell CurlsSeated RowsHamstring CurlsPreacher CurlsYes
Workout #3Inclined Bench PressTricep DipsFront Lateral RaisesBarbell SquatsPec DeckNo
Workout #4Bent Over Dumbbell RowsStanding Dumbbell CurlsHamstring CurlsBarbell ShrugsSeated Incline Dumbbell Hammer CurlsYes
Perform 4 sets of 4-7 reps for each lift


Weight Training Routine for Women

4 Workouts Per Week Plan

Workout #Lift #1Lift #2Lift #3Lift #4Lift #5Cardio After Weight Training
Workout #1Flat Bench PressTricep Push-DownsMilitary PressBarbell SquatsLower Back Hyper-Extensions Yes
Workout #2Lat Pull-DownsStanding Barbell CurlsSeated RowsHamstring CurlsPreacher Curls Yes
Workout #3Inclined Bench PressTricep DipsFront Lateral RaisesDumbbell LungesPec Deck Yes
Workout #4Bent Over Dumbbell RowsStanding Dumbbell CurlsHamstring CurlsDumbbell ShrugsSeated Incline Dumbbell Hammer Curls Yes
* Perform 3 sets of 8-11 reps for each lift


Regardless of which weight lifting routine you use, I recommend fitting in as many cardio workouts as you can each week. This will help to continually reduce and/or maintain your levels of body fat so you will be able to build muscle without fat and get ripped. If you can fit 6 or 7 cardio sessions into your weekly workout schedule, that will be the ideal situation for building muscle while burning fat.

By the way, to get the best fat burning results from your cardio workouts, you will need to know the most effective way to perform fat burning cardio. Here is an article I have written that will show you exactly how to perform cardio for maximum fat burning effectiveness:

Best Cardio for Weight Loss Workouts

Whether you are a man or woman, the weight lifting routines provided above, when combined with the right muscle confusion techniques, will enable you to sculpt and tone all of the major muscle groups in your body.

 

Speak Your Mind

What do you think?
Feel free to join the conversation by leaving a comment below. I read every single comment and look forward to hearing from you! Please use your real name (or a nickname) as using a business name or keyword will be considered spam and be automatically deleted.





*



Craig Leonard's Ripped Out Banner

Interact With Rippedout.com on Social Media







RippedOut.com Recent Articles

© 2012 RippedOut.com, All rights reserved                                                                                                 
San Antonio Web Design