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Weight Workout #1: Hit It Heavy
General
Intermediate
Dumbbell
Plan Details
The Weight Workout #1: Hit It Heavy routine by rachielebiancacheng is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Muscle tissue growth is only stimulated when pressure is applied to it. If you use light weights and do rep after rep, your muscle will never have the stress applied to it that it needs to respond too. This means that although you eat cleaner and are on a reduced-calorie diet, your muscles will not grow. Many dieters lighten up on their weight because they feel heavy is needed only during a bulking phase, and female dieters especially don't want to lift heavy for fear of getting bigger rather than smaller. These are myths to say the least. Women should not shy away from heavier weights because women do not have enough testosterone to get the physique of a bodybuilder. Lower rep/heavy weight workouts burn more calories during the workout because of greater exertion, and will ensure you will not lose an ounce of precious fat-burning muscle. This workout uses mostly free weights because machines are designed to target individual muscle groups. This reduces the total amount of muscle involved in moving the weight. The exercises will be mostly compound to recruit more muscle fibers to work and release muscle-building and fat-burning hormones. Also, stay on your feet rather than sitting or lying down for as many exercises as possible.
Routine detail
Day 1
Chest/Back
Est. 81 min
11 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Day 2
Shoulders/Abs
Est. 48 min
7 exercises
Rowing
1 Set
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 3
Biceps/Triceps
Est. 59 min
9 exercises
Treadmill Running
1 Set
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Day 4
Quads/Abs
Est. 52 min
7 exercises
Step Machine
1 Set
Barbell Squat
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Day 5
Hamstrings/Calves
Est. 60 min
8 exercises
Treadmill Running
1 Set
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
