The Stabilizer Muscles Weightlifting Workout Routine

December 9, 2009 by  
Filed under The Fitness Bug

Today I am going to share with you a workout routine that will help strengthen your stabilizer muscles. This was actually handed down to me back in 2004 by a security guard I used to train with and is a workout routine that you should incorporate into your training at some point if you,

  • Mainly use machine weights
  • Don’t life weights often
  • Have balancing issues

The Full body stabilizer weightlifting workout routine


Chest, Triceps, And Shoulders

  • Barbell Bench Press: Work up to a heavy set of 5 reps.
  • One-Arm Incline Dumbbell Bench Press: 4 Sets Of 8 Reps (each arm)
  • Dumbbell Chest Flyes: 3 Sets Of 10 Reps
  • Alternating Dumbbell Tricep Extensions: 3 Sets Of 10-12 Reps
  • Dumbbell Front Raises: 3 Sets Of 12-15 Reps


Legs, Abs, And Lower Back

  • Deadlift: Work up to a heavy set of 5 reps.
  • Front Squat: 3 Sets Of 6-8 Reps
  • Barbell Step-Ups: 3 Sets Of 10-12 Reps
  • Weighted Back Raises: 3 Sets Of 15-20 Reps
  • Leg Extensions: 3 Sets Of 12-15 Reps
  • Weighted Sit-Ups: 3 Sets Of 12-15 Reps


Back, Biceps, And Traps

  • Weighted Pull-Ups: 4 Sets Of 6 Reps
  • One-Arm Dumbbell Row: 3 Sets Of 8-10 Reps (each)
  • Close-Grip Lat Pulldown: 3 Sets Of 10-12 Reps
  • Dumbbell Rear Delt Flyes: 3 Sets Of 12-15 Reps
  • Alternating Dumbbell Hammer Curls: 3 Sets Of 12 Reps (each)
  • One-Arm Dumbbell Shrugs: 3 Sets Of 12-15 Reps (each)

If you are already lifting  a lot of free weights then you are already doing what is required to work your stabilizer muscles. But following this routinwill help you build strength in your stabilizer muscles specifically.

In the next couple of posts I will show you some great ways on how to build parts of your body that don’t necessarily need the growth of your larger muscle groups to give you that hot bodybuilder body.

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