Lifting Guide

lifting descriptionsWelcome to the Lifting Guide at LiftedAthletics.com!

Here you will find comprehensive workout plans that will push your athletic performance to the next level, as well as a lifting guide to aid in proper execution of all lifts described and more.

Don’t waste time on other workouts. The plans here are carefully selected to maximize an athletes effort, muscle building, and nervous system development.

We have plans for athletes of all types: from the beginners to the experienced lifters, and even for people without access to a gym, you can find a workout to fit your lifestyle.

Print this PDF file to keep track of your progress! Click Here.

The Workout Equipment Needed Short Description
Standard Workouts
The Standard Arms and Back Workout Dumbbells, bench press, curved barbell, and a weighted exercise ball. This is a simple yet difficult workout will work make sure your back and arms are ready for competition.
The Standard Legs Workout A squat rack, barbell, and calf machine. Short and sweet, this is a great workout to alternate with the Standard Arms and Back Workout to tone the whole body.
Isolation Workouts
The Shoulder Workout A set of dumbbells, a bench, and a cable machine. Strengthen your shoulders and increase the width of your upper body with this simple but effective combination of four isolation exercises.
The Strictly Chest Workout Bench Press (preferable one that can be inclined or declined) and Dumbbells. Build a big chest and increase your bench with this grueling chest workout.
The Strictly Abs Workout Medicine ball or single dumbbell This abdominal workout while it is simple when performed consistently and correctly can drastically transform your abs.
Weightless Workouts
The Push Up Workout The floor and an exercise mat (optional). This workout purely consists of the classic: “the Push Up”. Don’t be fooled by its simplicity. This arm numbing workout is intense and pushes your arms to a new level of work.

Proper lifting technique is essential to a successful workout and in preventing injuries. This page properly describes all essential exercises used in the workouts on this site, and gives techniques and tips for each lift to ensure correct form.

We have organized the lifts by main muscle group worked and by type of equipment used in the exercise.

Core Lifts Back and Shoulder Lifts Arms Lifts Chest Lifts Leg Lifts
Free Weight Lifts
Hang Snatch Bent Over Row Skull Crushers Bench Press Olympic Squat
Weighted Sit Ups Bent Over Lateral Raise Rotating Dumbbell Bicep Curls Dumbbell Flys Sumo Dead Lift
External Rotation Dumbbell Curls Rotating Dumbbell Bench Press Dumbbell Squats
Seated Dumbbell Shoulder Press Hammer Curls Static Dumbbell Lunges
Front/Side Dumbbell Raise Overhead Dumbbell Triceps Extensions Wide Stance Dumbbell Squats
Front Dumbbell Press (Arnold’s) Supine Overhead Dumbbell Extensions Romanian Dead Lifts
Machine Lifts
Machine Ab Crunch Lat Pull Downs Reverse Push Downs (Tricep Extensions) Iso-Lateral Wide Chest Machine Calf Raise
High Pulley Lateral Extensions Biceps Curl
Weight Free Lifts
Lying Leg Lifts Chin Up/ Pull Up Bench Tricep Dip Push Up Unweighted Calf Raise
Ab Crunch Isolated Tricep Dip Walking Lunge
Vertical Ab Crunch
Bicycle Ab Crunch
Share and Enjoy:
  • Print
  • Digg
  • Sphinn
  • del.icio.us
  • Facebook
  • Mixx
  • Google Bookmarks
  • Blogplay
No comments yet.