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Weight Lifting Charts

Weight Lifting Program Charts

Looking to start a weight lifting program? Here are three weight lifting charts that will take you from beginner, through intermediate all the way to advanced workouts.

Beginner 3 Day Full Body Workout

Monday, Wednesday and Friday
Barbell Squat
Leg Curl
Standing Calf Raise
Bench Press
Barbell Row
Shoulder Press
Barbell Curls
Triceps Extension

Intermediate 4 Day Split Workout

Monday and Thursday
Barbell Squat
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Barbell Row
Chin up or Pulldown
Barbell Curl
Dumbbell Curl

Tuesday and Friday
Bench Press
Pec Deck or Dumbbell Fly
Shoulder Press
Dumbbell Lateral Raise
Barbell Triceps Extension
Cable Pushdown
Dumbbell Kickbacks

Advanced 6 Day Split Workout

Monday and Thursday
Bench Press
Incline Bench Press
Pec Deck or Dumbbell Fly
Shoulder Press
Dumbbell Lateral Raise
Rear Dumbbell Lateral Raise
Barbell Triceps Extension
Cable Pushdown
Dumbbell Kickbacks

Tuesday and Friday
Barbell Row
Chin up or Pulldown
Barbell or Machine Pullover
Barbell Curl
Incline Dumbbell Curl
Dumbbell Concentration Curl
Stomach Crunch
Leg Raise

Wednesday and Saturday
Barbell Squat
Leg Press
Leg Extension
Lying Leg Curl
Standing Leg Curl
Standing Calf Raise
Seated Calf Raise
Donkey Calf Raise

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