Try these beginner workout exercises to get fit and muscled like a professional weightlifter.
1. BENCH PRESS
Setup for the barbell bench press by setting the weight of the bar rack (if it’s adjustable) and adding the weight plates you want to use. Lay down on your back with your feet firmly planted on the floor. Grasp the bar with an overhand grip (palms facing forward) with your hands at wider than shoulder width. Take the bar off the rack. Slowly lower the bar straight down to the middle of your chest. Don’t let the bar touch your chest. Pause, then slowly raise the bar back up. Do not lock your elbows out or rest at the top, go straight back into your next rep. Repeat this process for your desire reps.
2. BARBELL SHOULDER PRESS (MILITARY PRESS)
The military press is one of the old school shoulder building exercises and forms the cornerstone of many good shoulder workouts. Setup for the military press by loading the weight you want to use on a barbell. Stand facing the barbell with your feet at around shoulder width apart. Grasp the barbell using a overhand grip (palms facing the floor) with your hands at around shoulder width apart. Keeping your back straight, pick up the bar off the floor and raise it to your shoulders, then above your head. This is the starting position for the exercise. Keeping your back straight and upright (don’t lean back), slowly lower the bar down until it almost touches your upper chest. Pause, then slowly raise the barbell back up without locking the elbows out at the top of the movement. Repeat for desired reps.
3. STANDING BARBELL CURL
The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using a underhand grip (palms facing up). Stand straight up, feet together (you may be more comfortable taking one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the movement, then slowly lower back to the starting position. Repeat for desired reps.
4. LYING TRICEP EXTENSION (AKA SKULLCRUSHER)
The lying tricep extension (AKA skullcrusher) is one of the best tricep building exercises there is. Sit on the end of a flat bench width a barbell on your thighs. Grip the barbell with an overhand (Palms facing down) with your hands about shoulder width apart. Bring the bar up to your chest and lay down on your back. Extend your arms straight up above your chest. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead (hence the name skullcrusher). Pause, then slowly extend your arms back to the starting position. Do not lock your elbows out, and then repeat for desired reps.
5. FRONT PULLDOWNS
Setup for the lat pull down by attaching a wide grip bar to the machine, selecting the weight you want to use, and adjusting the thigh pad. While standing, grasp the bar with an overhand grip at wider than shoulder width apart. Holding the bar, sit down on the machine. This should take the weight off the stack. Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to your upper chest. Do not let the bar touch your chest. Pause, and slowly lower the weight back to the starting position. Do not let the weight touch the stack. Repeat for desired reps.
RECOVERY DETERMINES RESULTS
Most people forget the fact that most of their results occur outside of the gym when their bodies are recovering. Looking like a pro is a 24-hour-a-day job. Here are a few things to consider to ensure that you’re making the most of your time away from the gym.
1. Daily Nutrition
Your daily nutrition will dictate the extent of your muscle growth. Remember, everything you eat and drink affects your body. The most important thing to remember is that food is your friend. Be sure that you’re eating six meals a day. Each meal should be high in protein, high in complex carbs, and low in fat. Your body needs both protein and carbs to grow
2. Pre-Workout
Be sure to hydrate your body by drinking a minimum of 24 ounces of water during the hour before hitting the gym.
3. Post-Workout
You’ve just finished pounding the weights, and your body is running on empty. It’s crucial that you rehydrate with water and refuel your body with carbs and protein for optimal muscle repair and growth. Your best option is to consume a protein for muscle repair, and carbs to replenish glycogen stores immediately after the end of training.