Programs

Push-up

Push-up is an exercise where you start in a plank position and use your arms to push your body up and down. To begin, aim for around 5 to 10 repetitions (reps) if you're just starting out. As you get stronger, you can gradually increase the reps to 15 or even 20. It's important to do push-ups with good form to avoid growing improperly, so start with a number that feels comfortable and challenging but not too difficult.

Dumbbell flat chest press

Dumbbell incline bench press is a strength-training exercise where you lie on an inclined bench, holding a dumbbell in each hand, and push the weights upward until your arms are fully extended. This movement primarily targets the muscles in your upper chest (pectoralis major), but it also engages your shoulders and triceps. Good form and safety are essential to maximize the effectiveness of the exercise and prevent injury. Ensure your back is firmly against the bench, your feet are planted on the ground, and your elbows are at a 90-degree angle when lowering the weights. Choose a weight that allows you to complete each repetition with proper form, and use a controlled motion throughout the exercise to reduce the risk of straining your muscles or compromising your safety.

Chest press machine

Chest press machine is a workout where you sit down and push handles forward, working your chest muscles. For those new to this exercise, beginning with around 8 to 10 repetitions (reps) is a sensible start. As you grow more accustomed and stronger, consider raising the reps to approximately 12 to 15. To avoid straining, start with a weight that feels manageable and then progressively increase the reps and resistance as you gain strength and confidence.

Dumbbell row

Dumbbell row is an exercise where you bend forward at the waist, holding a weight in one hand, and pull it up towards your hip, working your back muscles. If you're new to dumbbell rows, starting with about 8 to 10 repetitions (reps) for each arm is a good way to begin. As you become more experienced and stronger, you can aim for around 12 to 15 reps. It's important to select a weight that provides a challenge without straining your muscles, so choose a weight you can handle comfortably and increase reps as you build strength over time.

Seated cable row

Seated cable row is an exercise where you sit facing a cable machine, grip the handle with both hands, and pull it towards your torso while keeping your back straight and shoulders relaxed. This exercise primarily targets the muscles in your upper back, specifically the latissimus dorsi, but it also works your biceps and shoulders. Maintaining good form is crucial for effective and safe execution. Ensure your back remains straight, and avoid rounding your shoulders. Choose a weight that challenges you but allows you to complete each repetition with proper form, as using too much weight can lead to injury. Importantly, resist the urge to rush through the exercise; performing it at a controlled pace ensures optimal muscle engagement and minimizes the risk of strain or injury, helping you achieve better results over time.

Lat pull-down

Lat pull-down is a gym exercise where you sit facing a machine with a high bar, grasp the bar with a wide grip, and pull it down to your chest, engaging your latissimus dorsi muscles in your upper back. This exercise also works your biceps and shoulders. Maintaining good form is crucial to maximize effectiveness and prevent injury. Keep your back straight, avoid leaning too far back or forward, and ensure a smooth, controlled motion as you pull the bar down. When choosing the proper weight, opt for a challenging but manageable load that allows you to complete each repetition with proper form; it should feel challenging, but not so heavy that you compromise your technique.

Squat

Squat is an exercise where you stand up straight, then bend your knees and lower your hips as if you're sitting down, and then stand back up. For beginners, starting with about 8 to 10 repetitions (reps) is a good way to begin. As you get more comfortable and stronger, you can aim for around 12 to 15 reps. It's important to maintain proper form and choose a depth that feels comfortable as you squat down. Start with a number of reps that feels challenging but not too difficult, and gradually increase as you build strength and confidence in your squatting technique.

Lunge

Lunge is an exercise where you step forward with one leg, bend both knees to lower your body, and then push back up to stand. For lunges without dumbbells, starting with about 8 to 10 repetitions (reps) per leg is a good starting point. As you become more accustomed and stronger, consider increasing the reps to around 12 to 15 per leg. Adding dumbbells to lunges can make them more challenging. For beginners, begin with lighter dumbbells and the same recommended starting reps. Gradually progress to higher reps or heavier dumbbells as you gain strength and feel comfortable with your form. Remember to focus on balance and stability while performing lunges with or without dumbbells.

Squat

Squat is an exercise where you stand up straight, then bend your knees and lower your hips as if you're sitting down, and then stand back up. For beginners, starting with about 8 to 10 repetitions (reps) is a good way to begin. As you get more comfortable and stronger, you can aim for around 12 to 15 reps. It's important to maintain proper form and choose a depth that feels comfortable as you squat down. Start with a number of reps that feels challenging but not too difficult, and gradually increase as you build strength and confidence in your squatting technique.

Push-up

Push-up is an exercise where you start in a plank position and use your arms to push your body up and down. To begin, aim for around 5 to 10 repetitions (reps) if you're just starting out. As you get stronger, you can gradually increase the reps to 15 or even 20. It's important to do push-ups with good form to avoid growing improperly, so start with a number that feels comfortable and challenging but not too difficult.

Pull-up

Pull-up is an exercise where you hang from a bar with your palms facing away and use your arms to pull your body up until your chin reaches the bar. If you're new to pull-ups, a good starting point is around 2 to 3 repetitions (reps). As you build strength, gradually increase the reps to about 5 or more. Pull-ups work your back, arms, and shoulders, so begin with a manageable number of reps and progress at your own pace to avoid overstraining your muscles.

Seated overhead tricep extension

Seated overhead tricep extension is an exercise where you sit down and lift a weight overhead, then bend your elbows to lower the weight behind your head, targeting your tricep muscles. For beginners, starting with about 8 to 10 repetitions (reps) is a good starting point. As you become more experienced and stronger, aim for around 12 to 15 reps. It’s important to execute this exercise with good form, keeping your upper arms close to your head and moving only your forearms. Begin with a weight that allows controlled movements and comfortable reps, gradually increasing resistance and reps as you enhance tricep strength and ensure effective results.

Machine shoulder press

Machine shoulder press is a gym exercise where you sit in a machine, grasp the handles or the bar, and push it upward until your arms are fully extended, focusing on working your shoulder muscles, particularly the deltoids. Maintaining good form is crucial to maximize the exercise's effectiveness and ensure safety. Keep your back against the machine's backrest, your feet flat on the floor, and use a controlled motion both when lifting and lowering the weight. Importantly, be cautious when lifting weight overhead, ensuring a stable and secure grip to prevent accidents or injuries during your workout.

Dumbbell shoulder press

Dumbbell shoulder press is an exercise where you lift weights from shoulder level to overhead, working your shoulder muscles. For beginners, starting with about 8 to 10 repetitions (reps) is a good starting point. As you become more experienced and stronger, aim for around 12 to 15 reps. Lifting weights overhead requires good form to prevent strain on your shoulders and neck. Keep your core engaged, back straight, and lift the weights in a controlled manner, avoiding arching your back or locking your elbows. Begin with proper form and a weight that allows you to lift comfortably and maintain stability, gradually increasing reps and resistance as you build shoulder strength and ensure safe and effective results.

Lateral raise

Lateral raise is an exercise where you hold weights in each hand by your sides and lift your arms out to the sides until they're almost parallel to the ground. For beginners, starting with about 8 to 10 repetitions (reps) is a good way to begin. As you become more comfortable and stronger, you can aim for around 12 to 15 reps. It's important to choose a weight that challenges your shoulder
muscles without causing strain, and maintain controlled movements throughout the exercise. Begin with a manageable number of reps and gradually progress to higher reps as your shoulder muscles get stronger and you refine your technique.

Standing bicep curl

Standing bicep curl is an exercise where you hold weights in your hands and bend your elbows to lift the weights towards your shoulders, working your bicep muscles. For beginners, starting with about 8 to 10 repetitions (reps) is a good starting point. As you become more experienced and stronger, aim for around 12 to 15 reps. Good form is crucial to prevent strain and maximize results – keep your back straight, elbows close to your sides, and wrists steady. Don't swing your body to lift the weights. Start with proper form and a weight that allows controlled movements, gradually increasing reps and resistance as your biceps get stronger, ensuring both safety and effectiveness.

Dumbbell bent-over lateral raise

Dumbbell bent-over lateral raise is an exercise where you bend forward at your waist, hold dumbbells in both hands, and lift your arms out to the sides until they're parallel to the ground. This move primarily targets the muscles in your shoulders, especially the rear deltoids. Good form and safety are crucial because they help you work those shoulder muscles effectively and prevent injuries. Keeping your back straight while performing the exercise protects your spine, and using controlled movements instead of swinging the weights reduces the risk of straining your shoulders. Starting with manageable weights and gradually increasing them ensures you build strength safely without compromising your form.

Cable tricep press down

Cable tricep press down is an exercise where you use a cable machine to push a handle down from shoulder level to straighten your arms, focusing on your tricep muscles. For beginners, starting with about 10 to 12 repetitions (reps) is a good way to begin. As you become more familiar and stronger, aim for around 15 to 20 reps. It's important to maintain proper form by keeping your upper arms stationary and using your triceps to control the movement. Start with a weight that allows controlled and comfortable reps, and gradually progress to higher reps and resistance as you build tricep strength and ensure effective results.

Abdominal crunch

Abdominal crunch is an exercise where you lie on your back, bend your knees, and lift your upper body off the ground by contracting your stomach muscles. For beginners, starting with about 10 to 15 repetitions (reps) is a good way to begin. As you become more comfortable and stronger, aim for around 20 to 25 reps. Focus on proper technique by keeping your hands lightly behind your head, not pulling on your neck, and using your abs to lift your upper body. Always begin with a number of reps that feels challenging yet manageable, and gradually increase as your core muscles become stronger and you maintain controlled movements throughout the exercise.

Important Concepts

A warm-up in weight training involves performing light aerobic activity or dynamic stretches to increase blood flow to muscles, raise body temperature, and prepare the body for more intense exercise. This step is crucial to avoid injury by reducing the risk of muscle strains, tears, and joint injuries. A proper warm-up gradually primes the nervous system, enhances flexibility, and improves overall exercise performance, ensuring that muscles and connective tissues are adequately prepared for the demands of weight training, thus minimizing the likelihood of harm during the workout.

COOL DOWN
A cool down after weight training is vital to gradually lower your heart rate, prevent blood pooling, and aid in the removal of metabolic waste from your muscles. This practice promotes flexibility, reduces the risk of muscle soreness, and contributes to a safer and more effective recovery, ultimately enhancing the overall benefits of your workout.

HYPERTROPHY in weight training means making your muscles grow bigger by lifting weights. To get the best results, it's crucial to choose the right weight – not too light, not too heavy – and do a specific number of reps, usually around 6 to 12 times. This combo of weight and reps gives your muscles the ideal challenge to get stronger without risking injury. It's like finding the sweet spot between lifting enough to push your muscles, but not so much that you strain them, helping you build strength and size effectively.