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Basics of Weightlifting and Exercise
From a completely unqualified but completely dedicated college student
My Experience:
    I have been seriously working out through sports and weight room training for six years, starting my freshman year. I have always been an advocate for form over weight.  I immediately fell in love with working out and have always maintained a consistent schedule year round. Dedication and consistency are the key to results in the weight room both ascetically and strength wise. I was awarded the iron man weight lifting for the football team both junior and senior year. I was always the one who would help teach the younger guys the proper form and teach them the basics of the gym. I enjoyed teaching and learning new things myself and still try new things all of the time. It still is just as exciting to me and I love sharing this excitement with others. I DO NOT recommend just trying random workout routines until you know the basics of the gym. This will help to ensure safety and preserve your results, but trying new workouts can mix up your daily routine and be fun!

Basic Muscle Group Combinations
 Exercises
Routines
Back and Bi's
  • Lat Pull Down: Low weight, vary grip
  • Cable Rows: Heavy weight
  • Bent Over Rows: Heavy weight.
  • Pull Ups: Focus on full reps over numbers
  • Face pulls: low weight, focus on squeeze
  • Seated Bicep Curls: Avoid involving shoulders
  • Concentration Curls: Light weight with slow form
  • Cable Curls: Isolate short head with wide grip
Chest and Tris
  • Bench Press: Low weight, high reps
  • Incline Dumbbell Press: low weight, focus on arm stability
  • Chest Fly's: Focus on squeezing chest, not using biceps
  • Push Ups: Until failure
  • Dips: With weight if able to do more than 15
  • Skull crushers: Focus on not moving above the elbow
  • Rope pull downs: Separate arms at the bottom of motion
Legs
  • Squats: FORM IS KEY. Do not let knees go over toes. Go light high reps, not heavy
  • Cleans: Explosive up, safe weight
  • Deadlifts: Do not go heavy until form is learned
  • Calf Raises: Concentrate on inner and outer
  • Leg Press: Safer for heavier weight
  • Lunges: Incorporate speed for cardio
Shoulders and Traps
  • Military Press: low weight until stability muscles are strong
  • Band Internal and External Rotation: Great for building shoulder stability with low risk
  • Lateral Raises: Low weight, keep arms as extend as possible
  • Shrugs: Roll traps forward and up with squeeze at the top
  • Farmers walks: While walking perform shrugs with the weight
  • Cable Single Arm Raises: Focus on the large lateral head of shoulder