To view the weight training video, please click play.
Day 1 is the first part of the workout cycle and will work the back, shoulders and abs. The routine is divided into three parts, the first muscle group will be the back, the second, the shoulders, and thirdly, the abs.
The following program is a moderate to high intensity workout designed to build strength and muscle. This weight training program adds more exercises to your routine for added intensity. There is also an advanced technique in the routine called “super sets”. These sets will greatly enhance your intensity levels. Paul will demonstrate the correct way to complete these exercises in the video.
Before we get started with the weight training routine, I strongly suggest you do a 5 minute, general warm up with an aerobic exercise of your choice. That can be an exercise bike, elliptical trainer, treadmill, stair stepper or other aerobic exercises that will warm up your body. I would also suggest you do some light stretching after you’ve finished your general warm up.
Remember to always plenty of water during exercise. Try and take a small water bottle with you to the gym. Let’s take a look at the workout, which corresponds to the workout video for day one.
Back
Lat machine pull downs
Warm up: 1 x 20 repetitions
4 x 12 repetitions
Bent over barbell rows
Warm up: 1 x 15 reps
Sets: 2 x 10 reps
Sets: 2 x 8 reps
Low cable pulley rows
Warm up: 1 x 15 reps
Sets: 3 x 12 reps
Shoulders
Side dumbbell laterals
Warm up: 1 x 15 to 20 reps
Sets: 3 x 12 reps
Seated shoulder barbell press
Warm up: 1 x 15 reps
Sets: 2 x 10 reps
Sets: 2 x 8 reps
Bent over lateral raise super set with standing dumbbell shrugs
3 x 12 reps for each exercise performed in super set fashion (see video).
Abs
Crunches
4 sets of 12 reps
Hanging leg raise
3 x 15 reps
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