Making a Good Weight Training Plan

A good weight training plan covers exercises that will work out the entire body to achieve a uniformly strong, lean and toned overall physique. It is therefore necessary to discuss the specific exercises for each area of the body in detail. Generally, your weight training plan should cover both upper body and lower body weight training exercises. For these two types of exercises there are still particular exercises for the areas which comprise them.

Weight Training

For starters, there are exercises specifically designed to train the arms, shoulders and the chest. The following are three basic exercises for the arms, shoulders and chest which could be incorporated into your weight training plan:

Weight Training

1. Push up – Begin by positioning yourself face-down onto the floor with the arms at a shoulder width distance and extended. Gradually lower your body until the chest is touching the floor. Afterwards, slowly push yourself back to your beginning position. Technically, this does not require the use of weights but pushups are a basic component to any weight training plan.
2. Flat Bench Press – This is one of the simplest and most effective ways of building muscles in the chest area. Start by lying on a flat bench while facing upward with the feet flat on the floor. Grip the dumbbell or barbell and slowly remove it from the rack. Lower it in a controlled motion until it reaches the chest. Slowly push the barbell/dumbbells upward above the chest. Repeat the same motion.
3. Bicep Curls – As the name suggests, this part of your weight training plan will work your biceps. To perform this exercise, start by standing feet apart while holding the dumbbells on each hand with the palm faced forward. Slowly bend the arms, raising the weights upward to the front of the shoulder. Lower the weights in a controlled motion to the starting position and repeat.

Weight Training

These are just a few examples of exercises for the arms, shoulders and chest for your weight training plan. For beginners, it is best to perform these exercises in 8 to 12 repetitions with a weight that is heavy enough for you. Remember to always keep a good form throughout the exercises.