This article has two of my favorite good weight lifting routines. Sorry there are no pictures available.
I am a fan of super sets. I generally combine two exercises together.
My Favorite Upper Back Exercise/Workout
I have yet to find an exercise that burns my back more than this one. This is called the close grip pull up or the V-Bar Pull Up. Technique and form is everything with this exercise. I am personally not a fan of the traditional pull up because the arm muscles are targeted too much and not the back. This exercise is almost all back when done properly, approximately 98 percent back.
Put a V bar over a pull up bar. Grab the V bar and tilt your head back as far as you can. You want your upper body parallel to the chin up bar. Concentrate on pulling up to your sternum or stomach. You did it wrong if your upper body is straight up and down from the pull up bar. Tilting your head way back will insure your form is correct. The nice thing with this exercise is you don't have to pull up all the way. You can pull up half way and still fully work your back if your form is correct.
There is no harm if you do it wrong, it won't target your back muscles as much but will target more of your arms.
The superset I like to mix in with this is a decline dumbbell row.
Grab an incline bench and adjust it to about 30 degrees. Lean over the bench so you are supported by your abdominals. Grab two dumbbells, and focus on bringing your shoulder blades together and away from your head. Raise your chest slightly off the bench as you pull while maintaining your abdominals on the bench.
Keep in mind with this exercise that you want to pull back and up. This is because as your gripping the dumbbell on the floor your hands will naturally fall too much forward.
The mix of the V bar pull up and the decline dumbbell row can be too much. You will find the V bar pull up causes muscle failure fast. I sometimes mix the V bar pull up with a chest exercise or a squat. In my gym a good squat machine is next to the pull up bar.
A Good Arm Workout Weight Lifting Routine
I tend to do biceps and triceps the same day because super setting them is really easy. It doesn't matter if you start out with your biceps or triceps.
Bicep
Do a simple standing bicep curl. Another variation I like is to use the cable machine. Lay with your back flat on the ground with the cable running in between your legs. Drop the cable to the bottom or two slots. Do a bicep curl. I like this because it isolates the biceps. It is easy to cheat doing a standing bicep curl.
Tricep Exercise
Find a fixed bar a couple feet off the ground. Grip the bar palms down. You want your hands fairly close together. Your hands can be about shoulder width but not much further, but closer may work better. Experiment with it to see what feels the best to you.
Back your feet away so your body is parallel to the floor to for. This is will give you the hardest workout.
Bend your elbows and lower yourself so your head is below the bar. With your arms push back up. To get some serious workout push forward with your calves while you are pushing back with your triceps.
For an easier workout simply walk your feet up closer to the bar so your but sticks out.
Conclusion: These are two of the many good weight lifting routines. Click on the link below for a complete exercise system.
Author Resource:-
Bret Bradshaw owns a virtual personal training business. Get trained by over of the 40 nations top celebrity personal trainers in nearly every kind of exercise system available. You get it all included in one package. Go to Fit-In-Exercise.com for more information. Download the pdf there.
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