锘? This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it's approach www.cheapnbajerseysshop.us.com , which is also why it is very effective for building muscle mass.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.

Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.

This has been devised to follow for approximately 4-6 months Cheap NBA Jerseys Wholesale , which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.

I have met very learned weight trainers who have been doing this for years but physically appear as though they don't put into action what they have "learned." It's not so much "what you know" as it is how you "put into action" what you do know.

Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result.

Step 1. From the following muscle groups Cheap NBA Jerseys Online , pick two that you will be working out on day 1 of weight training.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 _________ and __________

Then for day 2, pick two different muscle groups.

Day 2 _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 _________ and ___________

Here is your three day weight training routine. Monday, Wednesday Cheap NBA Jerseys , Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:

Monday: back & chest
Tueday: cardio
Wednesday: legs & shoulders
Thursday : cardio
Friday: biceps & triceps
Saturday & sunday ff

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.

Chest

Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells
Dips

Back

Dumbbell one arm lat row
Cable lat pulldown to front
Seated back row on machine
Deadlifts
Bent over back rows
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)

Shoulders

Seated military press with bar
Seated dumbbell shoulder presses
dumbbell side lateral raises
Bent-over dumbbell raises
Front dumbbell raises

Legs

Squats
Leg press
Leg curls
Leg extension
Stiff-leg deadlifts
Lunges
Calf-raisespresses

Biceps

Alternate dumbbell curls
Straight bar curls
Cable curls
Hammer curls (forearms and biceps)
Ez curl bar curls

Triceps

Triceps extension (lying down) (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks

Abdominals

Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

Now plug each exercise into the appropriate spot on the next page to give you the whole week's routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.