Lifting Guide
Welcome to the Lifting Guide at LiftedAthletics.com!
On this page you will find comprehensive workout plans that will take your athletic performance to the next level. Don’t waste any more time on other gimmick workouts. The plans you find here are carefully selected and crafted to maximize effort and muscle building. This is where you take the first steps in the right direction.
We have plans for everyone: 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 Power 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 to preventing unnessesary injuries. This page properly describes all essential exercises used in workouts on this site, and give technique tips for each lift to prevent injuries. Keep in mind that it is better to do less lifts that are quality rather than more lifts that are poor.
We have organized the lifts by main muscle group worked and by type of equipment used in the exercise. Therefor there are lifts for anyone interested in exercising, whether they have access to a gym or not.
