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Weight Lifting Workout Routines


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So you're looking for some quality weight lifting workout routines that you can do to help you lose some unwanted fat? Well, you've found it. This routine is what you're looking for. The program laid out below is set up as a circuit. Circuit training is definitely the best method for burning fat.

Circuit training is highly effective because the circuits are considered high intensity, because you are not resting in between sets and training at high intensity causes an increase in lactic acid. Lactic acid is essentially the product of anaerobic metabolism and it will eventually inhibit muscle contraction.

Elevated levels of lactic acid trigger the growth hormone located in the pituitary gland which will help transport fatty acids into the mitochondria for oxidization. So basically, it helps you to burn more fat.

Circuit training workouts are also a great method since the allow you to use the allotted amount of time to do the workout that will give you the best results. So now, on to the workout.

Weight Lifting Workout Routine : The Circuit

Squats (Dumbbells or Barbell)
Push Ups
Lunges (Dumbbells or Barbell)
Pull Ups (Assisted If Necessary)
Standing Shoulder Press (Dumbbells)
Duel Dumbbell Curls
Lying Triceps Extension (Dumbbells)

Notes: After you have completed the circuit once, you should then rest for 2 minutes, have a drink of water and then run through the circuit again, and then again. You will run through the cycle three times in total and bear in mind that you should not be resting for anymore than 10 seconds while you transition from one exercise to the next.

Once you've completed 10-12 reps for each of the exercises you should then more on to core exercises, which are an important part of weight lifting workout routines.

Core Exercises

Seated Medicine Ball Twists
Medicine Ball Crunches
Leg Raises
Lower Back Extensions

Notes: You can perform these exercises in a circuit format or you can do them one at a time. As long as you do 3 sets of each exercise, you're golden.

That's Great, But I Want To See The Exercises Being Performed!

No problem there. You can view step by step instructions on how to properly perform each exercise as well as some video demonstrations so that you can truly benefit from weight lifting workout routines.

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