Beginners Guide to Weight Training
Page 6

Day 3 - Workout B

5 Minutes light cardiovascular

• Dumbbell Shoulder Press
• Single Arm Dumbbell Rows
• Dumbbell Triceps Extensions
• Ab Crunches

Exercise # 1- Dumbbell Shoulder Press

The dumbbell shoulder press is a compound (multi muscle) exercise that uses the deltoid (shoulder), trapezius (upper shoulder), and triceps (back of the upper arm) to lift the weight. This is a great exercise to strengthen and tone the upper torso area.

You can either do this exercise on a bench or use a bench with a back rest. I suggest using a bench using a back rest because it will provide additional support for your lower back. If you are training at home, you can simply use any type of chair with back support. A kitchen chair will do just fine, just as long as it is fairly sturdy. If you are training at a commercial gym, simple go to the free weight section and there should be various benches with back support. These will do just fine.

Let’s get into position for this exercise.

Pick up a pair of light dumbbell and place them on the floor near the sides of the bench or chair. With your feet firmly planted on the floor, bend and pick up both dumbbells (using both hands). Straighten up with your arms fully extended holding both dumbbells. Keep your back straight, your eyes level and slightly puff your chest out. Curl the weight until the dumbbells are at should level. Rotate your wrists until the palms are facing forward.

To perform the exercise, using both arms, slowly press the weight upwards until your arms are fully extended (you can also press upwards until both dumbbells touch). Pause for a moment and slowly lower the weight to the starting position. Repeat this movement for 12 repetitions.

Click play to view an instructional video.

 



If you have never done this exercise before, please try a few practice sets with only your hands (no dumbbells).

Perform 1 set of 12 repetitions

Remember to breathe throughout the movement and never hold your breath. Try and keep breathing rhythmic and natural as you are performing the exercise.

Once you've completed the exercise, take a rest and a drink of water. Proceed to the next exercise which is the single arm dumbbell row.

Exercise # 2 - Single Arm Dumbbell Rows

The single arm dumbbell row is a compound movement that is designed to exercise the mid back. It’s a great exercise because it uses the back, rear deltoid (shoulder) and biceps to move the weight. I personally enjoy this exercise because it is a very similar movement to the bent over barbell row, which I substitute when I want a change. This is a great alternative to chin ups or pull ups because not everyone can do those types of exercises.

This exercise is pretty basic to perform. There are a variety of ways to perform this exercise. One way is to perform the exercise resting your hands on a bench or dumbbell rack while bending at the waist. Another is to perform this exercise while resting one bent knee on the bench. We are going to use a bench in this instance because it will help stabilize your body. The following image will demonstrate the correct technique for this exercise.

My thanks to the folks at bodybuilding.com for allowing me to post this image.

Let’s get into position for this exercise. Firstly, pick a light dumbbell and place it on the left side of the bench, near the middle. Standing on the left side of the bench, place your right knee on the bench and bend it to a 90 degree angle, as in the image above. Bend at the waist and place your right and on the bench to support your weight. You are now in position to perform this exercise.

Pick up the dumbbell and position it at arms length. To perform the exercise, pull the weight up in a vertical motion into your mid section. Remember to keep your elbows inward and don’t allow them to flare out. Pause for a moment at the top and slowly lower the weight back until your arms are fully extended. Repeat the movement until you have completed the prescribed repetitions. Once you’ve completed all repetitions for your left arm, switch sides and perform for the right arm. The set up is the same for the right as it was for the left arm, you are simply switch sides. Take a look at the video below to view an example of how to perform the exercise.




If you’ve never performed this exercise before, try doing it without any weight. This will allow you to get properly positioned. Once you are familiar with the movement, try using a pair of light dumbbells (1 or 2 pounds).

Perform 1 set of 12 repetitions

Remember to breathe throughout the movement and never hold your breath. Try and keep breathing rhythmic and natural as you are performing the exercise.

Once you've completed the exercise, take a rest and a drink of water. Proceed to the next exercise which is the single arm dumbbell row.

Dumbbell Triceps Extensions

This exercise is for developing your triceps muscle. This exercise also works the chest and shoulder muscles as well. The prime movers for this exercise are the triceps muscles, which are located on the back of the arms. These muscles are considered your “pushing” muscles as they are the prime movers whenever you push something or push away from something.

This exercise will tone the back of your arms and give it that full look.

Let’s get into position for this exercise. First, pick a very light dumbbell (2 pounders), and place them on the floor at the end of a flat bench. Next, sit at one end of the bench and pick up the dumbbells and place them on your upper thighs. Gently lean backwards and curl the weight up as you are leaning back. The dumbbells should be fully extended at roughly a 90 degree angle and your back should be flat on the bench. Keep your palms facing inward and your elbows tucked inward - You don’t want them to flare out. Your feet should be planted firmly on the floor while keeping your head flat on the bench. The video below will show you how to get into position for this exercise.

Keeping your arms straight and fully extended, slowly bend at the elbows and bring the dumbbells down in simultaneous fashion while keeping your upper arms stationary. Lower the dumbbells to ear level. Pause for a moment and using your triceps, extend the weight back up to the starting position. Repeat for 12 repetitions.

If you have never done this exercise before, I strongly recommend you try and use no weight in order to familiarize yourself with the movement. Try going through the positioning and motion of the exercise with no weight. Once you are confident that you can employ the use of dumbbells, pick a very light weight (1 or 2 pound dumbbells) and slowly go through the movement. This is very important - Slowly lower the weight and keep your eyes on the weight as the dumbbells are coming down. You don’t want to bang the weight on your forehead!

Perform 1 set of 12 repetitions

Remember to breathe throughout the movement and never hold your breath. Try and keep breathing rhythmic and natural as you are performing the exercise.

Once you've finished this exercise, take a quick rest and move onto ab crunches.

Ab Crunches

Ab crunches is an exercise designed to tone and strengthen your abdominal region (stomach). This is a great alternative to those of you who can’t perform sit ups. This exercise takes a lot of the strain away from the lower back, and really targets the front abdominal muscles.

There are two way to perform this exercise, with your feet on a bench or not on a bench. Either is fine but to the purpose of this program, we will use no bench. Let’s get into position.

If you are working out at home, you can try laying down a towel on the floor or you can use a padded mat, such as a yoga mat to help cushion your back from the hard floor. If you are training at a gym, try using one of the gym mats and lie a towel on top of it. If you don’t have a towel, don’t worry about it.

Let’s get into position. First, lie down with your back on the floor. Bend your knees as you would as if your going to be performing a sit up. The knees should be at a comfortable angle. Clasp your hands together and place them on your mid section. You can also keep your hands at your sides but I find it more comfortable to place my hands near my mid section. To perform a crunch, tighten your abs and lift or curl your shoulders up from the floor, like you are going to do a sit up. Curl your shoulders up towards your knees until they are about two to three inches off the floor. Hold that position for a moment a slowly lower your upper torso to the starting position. Repeat for 15 repetitions.




Perform 1 set of 15 repetitions

If you find you cannot perform 15 repetitions, try aiming for 8 and slowly increase with each workout until you can do 15. It may take a few weeks but you’ll get there.

Remember to breathe throughout the movement and never hold your breath. Try and keep breathing rhythmic and natural as you are performing the exercise.

That's it for workout B. Now that we know how to perform the exercises, let's put it all together and take it one step further. The next part of this program is to go through the progression. That is, I want to take you through each week and explain how much weight you should be using, when you should be increasing the weight and other important points that will best help you proceed. I'll basically take you by the hand and explain everything. Let's move on.

Download the workout journals here.

Continue to Next Page:

< Previous | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | Next >





Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!



Free 12 Week Muscle Building Course
Get Big!


Includes a 12 week program with routine, diet, and tips - FREE - Click Here



[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines



| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry