Weightlifting Routine Day 3
Muscle Groups: Legs and Shoulders
1. Warm-Up
Warm-up for 5-10 minutes like always and then stretch for another 5-10 minutes. This time focus more on the legs, especially the hamstrings, calves, and quadriceps, and then stretch the arms and upper body as you did on the other days. The leg lifts, such as squats, are extremely strenuous, so failing to stretch your legs leads to a very high injury risk. Be sure to warm-up well on these days.
2. Legs Lifts
Next perform three leg exercises. The most essential lift for the legs, and probably one of the most important overall, is the squat. Squatting truly is a full body exercise, and when done properly, it will lead to some real, noticeable results in both strength and muscularity. It also leads to increased levels of testosterone, a central hormone in muscle development. You should definitely make squatting a part of your muscle building routine. Some other good exercises for the legs are leg press, quadriceps extensions, hamstring curls, standing and seated calves, and lunges. Once again, remember to include several different exercises to target all the major muscles groups, and vary the exercises from day to day.
3. Shoulders Lifts
Next perform three shoulder exercises. Some effective lifts that target the shoulders are overhead dumbbell press, barbell military press, machine military press, front raises, lateral raises, upright rows, and shrugs. As always, try to incorporate a variety of these lifts into every routine.
4. Abs/Core Strengthening
As always, finish the routine with at least 100 reps of abs exercises. Good exercises for your abs include sit-ups, crunches, leg lifts, or bicycles. Also try using a decline angle or adding weight for extra resistance. Remember, building strong abs is an essential part of any effective weightlifting and muscle-building routine because strength and power are generated from the core. So don’t skip the abs exercises.