How to Work Out with Weights

Lifting weights requires concentration and attention to form, and is a wonderful addition to any running workout. You should lift before running so you are not as tired and slack with your form. One important concept when lifting is to be able to give your muscles a rest. To do that, you should lift on a split schedule. This article focuses on working an opposite muscles schedule.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Free weights
• Machines

Day 1 and 3

1. On day 1 and 3 you will be working chest, shoulders and triceps. When I work on these muscles, I start with an easy/medium weight and do 12 repetitions. My next set I increase the weight 10 to 15 pounds and do 10 repetitions. My final set I increase the weight 10 to 15 pounds and do 8 repetitions.

2. Chest workout:
   -Bench (you can also include incline or decline bench)
   -Fly

3. Shoulders:
   -Lat pull down
   -Military press

4. Triceps:
   -Tricep extensions
   -Dips

Day 2 and 4

5. On day 2 and 4 you will be working back, biceps and legs. When I work on these muscles, I start with an easy/medium weight and do 12 repetitions. My next set I increase the weight 10 to 15 pounds and do 10 repetitions. My final set I increase the weight 10 to 15 pounds and do 8 repetitions.

6. Back:
   -Sitting rows
   -Back extensions

7. Biceps:
   -Barbell curls
   -Preacher curls

8. Legs:
   -Squats
   -Leg extentions

Tips & Warnings

• All these exercises can be done on a machine or with free weights.
• Make sure to always have a spotter if doing heavier weights
• It is okay to work through sore muscles but if muscles are sore for days consult a doctor.

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