Weightlifting as an adult presents a variety of challenges. The key challenge is time. Once that is addressed we have to decide on our goals. How much time do you have when you do get to the gym and what do you want to do with IT??
There will be little reference to goals but focus on the general idea of moves to use to reach the plethora of goals available in the gym. Future posts will address some different goals.
The workout foundation I am suggesting is based on a 4 ( maybe 3) day a week visit to the gym. For the 4 day rotation: Days 1 – 3 do~workout A, Days 2 -4 do~workout B.
You will be focusing on different body-parts on the different pairs of days. Another thought- You can do a variety of abdominal/core exercise at every workout. Though a changing variety for 1/3 and 2/4 would be best.
This post is focused on the push exercises and push movements. The obvious king here is the PUSH UP. Simple to do anywhere and at any time.
The following list of PUSH moves is basic but comprehensive.
Information about the moves and variations can be found with a trainer or at bookstore or on the web. The same is available for specific workout plans.
Push ups : Push Ups are performed in a prone position (faced own to ground) by raising and lowering the body using the arms. Hand position can vary but the basic is hands placed beside and slightly in front of the shoulder when face down.
Bench Press(chest press) : Lie flat on your back on the bench with a barbell grasped in both hands. Bring the bar to the chest and press it upward. Like many moves this can be varied with hand position or on an inclined bench to change to muscle interaction or with dumbbells or exercise bands..
Dips ( parallel bar dips) : Dips are usually performed on equipment designed for use in this movement. Grab the bars on both sides and lower your body until shoulders just above the bar/hands and return to the top. Can be performed between chairs or posts or with hands behind your body on a bench.
Shoulder press : Grab the barbell at shoulder height and width ( can be seated or standing) and press the bar overhead. It is the lowered to the starting position . Control must be maintained at all times. This can be done with specialized equipment at the gym or dumbbells, kettlebells or bands.
Lateral chest raises(Flyes) : This movement is performed on the back on a bench, starting weights extended above the chest, touching. The arms are lowered through an arc to a spot slightly below the chest, with arm nearly parallel to the floor, and returning to the top starting position. Can be performed with a specialized machine, with cables or on an incline bench.
Lateral Raises (forward) : This movement is usually done with dumbbells (but cables or bands can be used) The movement starts with the arms straight, and the weight in the hands at the side of the body. The body is in a slight forward-leaning position with hips and knees bent a little. Arms are slightly bent, and raised through an arc until even with the shoulders. Can be performed laterally ( sideways) or forward for a varied impact.
Learn to do these exercises and the matching Pull moves and create a total body workout that will lead to general fitness or a competitive body building prep workout.