Plateau Busters – The Weightlifting Routine

November 4, 2009 by  
Filed under Bugs Workout Routines, The Fitness Bug

On Monday I introduced the idea of a weightlifting version of the popular TV show ‘Biggest loser’. The main idea behind this is that all participants will gain rapid first hand experience of how they can custom their workouts to be more effective for achieving weightlifting goals. But it will also prove to be a way to overcome weightlifting plateaus,

Since introducing plateau busters last week, I described some key methods of how you can overcome weightlifting plateaus with certain muscle groups.

Chest
Legs
Arms

But what I’ll do today is propose a weightlifting workout routine for a 3-day week to help start you off in overcoming those plateaus.

MONDAY (Chest, Triceps, Shoulders)

Chest Exercises

Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders.

Pec-deck flye – This is an isolation exercise that works the pecs.

Triceps

Dips – This compound exercise targets the triceps but also works the chest and shoulders.

Shoulders

Front military press – A compound exercise that targets the shoulders but also works the triceps.

Dumbbell lateral raises – An isolation exercise that works the shoulders only.

Bent over dumbbell laterals – An isolation exercise that works the rear deltoids.

WEDNESDAY (Back, Biceps, Forearms)

Back

Front lat pulls – A compound exercise that targets the lats but also works the biceps and mid-back.

Deadlifts – A compound exercise that targets the back and quads but also works the hamstrings, calves and glutes (the butt)

Dumbbell rows – A compound exercise that targets mid-back but also works the biceps and lats.

Dumbbell shrugs – An isolation exercise that works traps.

Biceps


Dumbbell biceps curl – An isolation exercise that works the biceps.

Dumbbell hammer curls – An isolation exercise that works the biceps.

Forearms

Barbell wrist curl – An isolation exercise that works the forearms.

FRIDAY (Lower Body)

Legs

Squats or leg press – A compound exercise that targets the quads but also works the hamstrings, calves and glutes.

Leg extension – An isolation exercise that works the quads.

Leg curls – An isolation exercise that works the hamstrings.

Standing calf raise – An isolation exercise that works the upper section (Gastrocnemius)of the calf muscle.

Seated calf raise – An isolation exercise that works the lower section (Soleus) of the calf muscle.

What you have to keep in mind here is that you are trying to reignite that burning flame that your muscles had when you first began building muscle fast. As I have mentioned before, the key way to do that is to work your muscles with an increased intensity. Up the Ante! And workout like a barbarian.

Key pointers

– Muscles will need more recovery time (A full week for each muscle group)
– 3 day a week workout (No less, No more)
– Aim for two sets of 8-10 reps for each exercise, but as your strength and size increases you should introduce techniques that boost the intensity even further such as,

  • Pre-exhaustion
  • Super sets
  • Partial reps
  • Isometric contractions
  • Forced reps

All of which I’ll cover this week.

See you in the comments.

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