Weight Lifting Program Chart - How To Compose It?

It is very hard to find a single person in this universe who would not like to see him or her in a better and stronger shape. Weight Lifting can be very helpful. You can compose your own weight lifting program chart and achieve great success with it.

There are varieties of training programs available. Few of them are very costly and time consuming as well. We can prepare our own training program which will suit our work out time and capacity. Patience and energy are the two key factors which drives us towards our goal. So definitely the best way to start our program is to compose our own weight lifting workout chart.

Every one has a different level of energy and muscle strength. For example you can follow the four day split exercise routine for your program. According to experts, your body and mind should get relaxation in between the workout days.

First step for your composition of the weight lifting program chart is the identification of your areas of development. According to that you can divide your work out in different levels. For the first level you may include the full body work outs and muscle stretching. You need to work out for every muscle group to strengthen them for the future exercises. You can start it on a Monday and take rest on Tuesday, Thursday and Saturday. For every major muscular group you can put one exercise in the preliminary level.

Your next level starts on the following week by putting in some more weights in your program and you can also increase the reps. Now you can divide your exercises into eight groups: Shoulders, Biceps and Triceps, Chest, Back, Quadriceps, Abdominals, Hamstrings and Calves. You can split two exercises for a single day.

You need to allow your muscles some time to adapt the changes with your exercises. While composition of the weight lifting program chart always be patient enough and never try to add more weights in your exercises in a very short span of time.

After your body gets acquainted with all the exercises for all the parts and major sets of muscles of your body, you may add the heavier exercises in your chart. These exercises will require strength and energy. It is advisable to prepare a column in the chart for your calorie calculation. Now the time comes when you need to select the days and the areas of your body that you need to work on that day.

Like example you can use this order: start from Monday, that start with my back and Calf muscles. Tuesday take a rest but do some stretching early in the morning. Wednesday is the day for your Shoulders, Deltoids, Triceps and Biceps. The forearms are also included in that set. Thursday is also a day off for me with few stretching and freehand exercises. Fridays are usually tiring for you because you can concentrate mainly on my abs and chest muscles. Sometimes you can find that the abs exercises boring so you can try to include some varieties of sit-ups in your routine with low reps. On Saturdays you can generally go for meditation which keeps you focused and it is a very good and powerful exercise for your mind. Sundays start with abdominal exercises again and then concentrate on Hamstrings and Quads.

If you are composing your own weight lifting program chart, you should always follow these simple rules and guidelines. These will help you to achieve your goals faster and in a proper way.

You can explore further different weightlifting workouts to be made at different weightlifting levels. There you will also find sample weightlifting workout charts, including list of workouts, number of sets and repetitions:

Free weightlifting programs for beginners

Free weightlifting programs for intermediates

Free weightlifting programs for advanced

Below you also can find more information on weightlifting workout charts:

Weightlifting workout charts - Introduction

Weightlifting Charts - Purpose & Tips

Weightlifting Exercise Charts - How To Use Them

Weightlifting Workout Charts - What Information To Include

Blank Weight Lifting Chart - Principles

Weight Training Chart - Is It Useful For Intermediate And Advanced?