Always start your workout with a warm-up! This should take 5- 10 minutes and you can perform "lighter version" of your planned session or use treadmill to get your blood flowing!
Weightlifting session:
Perform your compound, multi-joint muscles first!
This is especially important for the new exercises because multi joint exercises lead to smaller muscle groups being exercised at the same time and therefore fatiguing them.
Over fatiguing the same muscle groups and joints at every session or a lack of rest days will limit your fitness gains from exercise.
Here is my example of full body approach, including some compound and isolation exercises:
Upper body exercise- Lat Pull down, bench press, barbell shoulder press, triceps extension
Mid section, core body exercises – Abdominal crunch
Lower body exercise- Lunges, hamstring curls
Note: I included Pushing exercises such as shoulder press and bench press
Or pulling exercises such as lateral pull down and biceps curl
It’s good to use different planes of motion! It help you stay away from injures.
At the beginning it’s always better to achieve muscle balance by performing opposing muscle groups, for example if you work on your quads include some hamstrings exercise too.
Or if you work on your back include some chest work.
This is not necessary later when you get used to lifting weights and it really depends on your goal too.
Finish your workout with stretches, they always helping me to recover quicker!
Photo credit to:https://www.sportsscience.co
More posts coming soon😉