The Core Routine

You all know that you can’t build a house from the roof down, you have to have a firm foundation and work your way up.  The same principle applies to building a stronger, fitter body. 

What do I mean by “core”?  I’m referring to a basic weight training program that offers a balanced, healthy level of physical fitness.  It means exercises that prepare your body for more challenging activities, such as your chosen sport.  In other words, the foundation of your fitness program.

For basic muscle training, there are only seven major muscle groups you need to work with weights.  Even though the core routine lists some essential exercises for fitness, they are not the only exercises you should be doing.  They are a good base, a great starting point.

Legs

Free Weight: Squats

Keep your shoulders vertically aligned with your ankles throughout the entire movement.  Start by pushing your hips back slightly and bend the knees until your thighs are parallel to the ground.  Push back up to the starting position.

Machine: Leg Press

Sit right back in the seat with your back pressed against the back rest, feet flat on the plate and shoulder width apart.  Push on the plate, driving the seat back along the rails.  Stop so that your knees are still slightly bent then lower slowly back to the starting position.

Chest

Free Weight: Bench Press

Keep your feet flat on the floor with head and shoulders pressed down against the bench.  Hold the bar at shoulder width and lower slowly until the bar touches the chest.  Pause then push back up to the starting position.

Machine: Bench Press

The placement of your feet, shoulders and head is identical to when you are using free weights.  When lowering, stop when your hands are level with your chest.  Raise slowly.

Back

Free Weight: One-Arm Dumbbell Rows

Place one knee, and the hand on the same side, on a bench positioned so that your shoulders and hips are parallel to the ground.  Hold a dumbbell in the free hand and slowly raise the elbow until the weight is level with the chest.  Lower to the starting position.

Machine: Seated Rows

Sit facing the machine and grasp the handle/s with both hands.  Keeping your upper body straight, pull the handle/s into your chest with your arms, trying to squeeze your shoulder blades together.

Shoulders

Free Weights: Alternating Dumbbell Press

Sit on a bench with your back straight and dumbbells held at shoulder height, palms facing inwards.  Raise one arm at a time above your head until your arm is fully extended.  Lower and repeat on the other side.

Machine: Lateral Raises

Sit with your chest against the support pad, and arm pads resting slightly above your elbows.  Lift your elbows outward until they reach shoulder level.

Biceps

Free Weight: Concentration Curls

Hold a dumbbell in one hand and lean forward so that you can rest your elbow against the inside of the knee on the same side.  Allow your arm to hang freely between your legs then slowly raise the dumbbell by bending the elbow.  When you reach the top of the movement, pause then lower slowly.

Machine: Biceps Curls

Adjust the machine so that your elbows are aligned with the pivot point on the machine and your chest is pressed against the front edge of the pad.  Grasp the handles palms up and slowly bend the elbows until the handles have reached their highest point.  Pause, then lower slowly.

Triceps

Free Weights: Overhead Triceps Extension

Lie on a bench with your feet firmly on the ground and head resting on the bench.  Hold a barbell directly over your head, arms fully extended.  Slowly lower the barbell by bending the elbows.  Keep the upper arms completely still during the movement.  When the barbell reaches a point in line with the top of your head, pause and return to the starting position.

Machine: Cable Push-Down

Stand with your feet shoulder width apart and one foot slightly in front of the other.  Start with the bar slightly above waist height and push down until your arms are fully extended.  Slowly return to the starting position and repeat.

Abdominals

Free Weight: Crunches

With crunches, you will be the free weight.  Start on you back, knees flexed and feet flat on the floor.  Place your fingertips on the temples with elbows spread out to the sides.  Keeping your lower back flat on the floor, raise your shoulders off the ground then relax.

Machine: Abdominal Curl Machine

Not every gym has an Ab Machine but it if does, make sure your back and shoulders are pressed firmly against the pads and your feet are firmly anchored behind the leg pads.  Grasp the handles above your head and using only your abdominals, pull the handles forward and down.

There are literally hundreds of alternative exercises and variations on these exercises but as a starting point, this is all you need.

A good rule of thumb is that after 4 weeks on this program, your foundation has been set and you will be ready to move on to more advanced exercises.  Good luck!

E: drew@brightshare.com.au

Copyright © 2014 by Drew Dale

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