Weight Lifting Instructed by Bill Tang and SaherAqeel
Where? • At the gym • Examples: 24 hour fitness, Lifetime, Texas Family Fitness, The Zoo
Equipment • Jump rope (for warm-up) • Free Weights: -Dumbbells -Barbells • Bench
Warm-Up (10 minutes) • Jumping Rope- continuously to get the heart going (3 minutes) • High Knees- (30 seconds- 45 seconds) • Knee Hugs (30 seconds- 45 seconds) • Lunges ( 30 seconds) • Arm Swings (30 seconds) • Push-Ups ( 12 rep) • Pointers (30- 45 seconds)
Main Workout Stations • Cable Rope Overhead Triceps Extension • Attach a rope to the bottom pulley of the pulley machine. • Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position. • Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. • Return to the starting position by flexing your triceps as you breathe out. • 3-4 sets • Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.
Main Workout- Stations • Inclined Barbell Bench presses (10- 12 REPS & 3-4 set) • After each set, rest for 60- 70 seconds For a beginner it’s good to start from 10 lbs add more weight as you can handle more weight. Effects: Upper Chest
Main workout Stations • Barbell Bench press • For (10-12 reps & 3-4 sets) • After each set, rest for 60-70 minutes Add more weight as desired for beginners, start at ten lbs Effects: Middle Chest
Main Workout Stations • Declined barbell press • For 10-12 reps & 3-4 sets • After each set, 60-70 seconds rest Start with 10 lbs, increase as desired Effects: Lower Chest
Main Workout Stations • Dumbbell Flyes • Choose 2 dumbbells of the same weight • Place your back on the bench, start with arms in front of your chest, then spread in opposite directions as far a possible. • 10-12 reps & 3-4 sets • Rest after each set for 60-70 minutes Weight: depends on person Effects: Chest You can also do this inclined and declined
Main Workout Stations • Triceps: Bench Dips • Place a bench sideways and behind you. Lean your back against the bench and hold onto the edge of the bench with your hands about shoulder width apart. Place your heels on another bench. Press yourself up by straightening your arms. Stop just before your elbows lock. Slowly lower yourself as far as possible to get a full range of motion. You can increase resistance by having a partner place weights on your lap. Avoid bending your knees while preforming this exercise. Avoid letting your body slump forward. • 10-12 reps & 3-4 sets • After each set, rest for 60-70 seconds
Cool down • Walking on a treadmill for 5 minutes can cool down and relax you to end this workout.
Tips • The best ages to start lifting weight is 16 • The best time for exercise is from 2:00 to 5:00 • Eat before you exercise 3 hours , drink water during training about 400 ml