Weight Training Schedule Exercises

There are a variety of weightlifting exercises for the upper and lower body. Integrate a weightlifting routine into your cardiovascular workout using a schedule. Mixing cardiovascular and weightlifting exercises are a great way to get into shape. Alternate workout days between the upper and lower body to help you accomplish your goals. .

  1. Lower Body

    • Perform three sets of 12 reps of each exercise three times a week. Try the deadlift, front squats, leg press or leg extensions with a barbell or weight training machine to tone the legs, glutes, thighs and lower back. To perform the deadlift, stand with feet shoulder-width apart while holding a barbell. While keeping your back straight, bend forward until the barbell touches the ground and then raise back up. This is one rep. To perform squats, stand with the legs shoulder-width apart. Crouch down as if sitting in a chair and then stand back up. This is one rep.

    Upper Body

    • Attempt 12 reps three times a week of exercises such as a bench press, curls, push-ups and the bridge. These exercises work the chest, deltoids, triceps and biceps. To perform a bench press, lie on a bench and slowly lower and lift a barbell. Use a spotter for this exercise. To perform curls, stand with feet shoulder-with apart. Slowly lower and lift a dumbbell or barbell. This is one rep. To perform push-ups, lie face down. Push your body up while keeping your back straight. Repeat. This is one rep. To perform a bridge, lie face down and pull the body off the ground while resting on your elbows. Hold this position for 30 seconds to 60 seconds. This is one rep.

    Cardiovascular Exercise

    • To see the results from lifting weights, you also must burn the top layer of fat covering the muscles. This can be done with 30 to 60 minutes of cardiovascular exercise daily. On days you are lifting weights, try a low-intensity cardiovascular workout such as easy jogging, walking or swimming. On days off from lifting weights, try an interval cardiovascular exercise program. This approach burns fat and increases your fitness level. Start with a three-minute warm-up jog or walk at an easy pace. You should be able to carry on a conversation at this pace. Increase the pace to a low intensity for three minutes. At this pace, you probably can only speak in short sentences. Increase the pace to high intensity for three minutes. At this pace, you only should be able to say a few words at a time. For a 30-minute workout, repeat process four times and follow up with a three-minute cool down.