For those that enjoy using a free weights
workout program, that is a training routine consisting primarily of barbells
and dumbbells, you may be interested to know that this is one of the best ways to
train.
Using a free weights
workout program is an excellent way build
muscle.
Free weight exercises can stimulate muscle
growth by incorporating more fibers than using fitness machines only.
>Many bodybuilders and power lifters use free
weight exercises because they work to build and strengthen the body's "core".
With respect to each free weights workout
program, be sure to warm up adequately prior to each exercise.
All sets listed below are working sets only.
Using proper form, you should start with a weight
that will allow you to complete each rep range properly.
Use a
free workout log to record your workouts and
keep track of your progress.
Try to add small increments of weight to each
subsequent free weights workout program.
When you see more than 1 type of lift listed below
per exercise, i.e. "Flat or Incline Bench Press" try performing the first
exercise listed the first week, then switch to the other exercise listed in the
2nd week.
Play with the exercises and move them around, but
always try to beat your previous weights by small increments each workout, in
order to progress.
Don't be afraid to take a week off if you start to
feel too over worked. Listen to your body as it knows when you need
a break.
I take 1-2 weeks off every 8 to 12 weeks of
training time. Everybody is different though. Experiment to find
what works for you when you use one of the free weights workout program listed
here.
If you are unsure of what some of the exercises
listed are, check this
best muscle building exercise list.
Read our
disclaimer prior to trying any workout programs
that deal with free weights.
Weight Lifting Program #1
2 Day Per Week Free Weight Routine
Day 1 - Chest, Shoulders, Triceps and Back
Day 2 - Biceps and Legs
This free weight program is great for those with a
slower recovery system.
Workout 2 days a week with 2 days rest in between
each workout.
i.e. Monday = Day 1, Thursday = Day 2, Sunday =
Day 1, etc.
Abdominal work can be done once a week on a day
off. 3 sets X 20-30 of crunches, sit ups, leg raises, or your favorite ab
exercise.
Day 1
Free Weights Chest Workout
Flat or Incline Bench Press: 2 Sets X 6-10 Reps
Flat or Incline Dumb bell Flys: 2 sets X 8-12 Reps
Free Weights Shoulder Workout
Standing Barbell Press or Seated Dumb bell
Presses: 2 Sets X 6-10 Reps
Dub bell Lateral Raises: 2 sets X 8-12 Reps
Free Weights Triceps Workout
Skull crushers or Tricep Dumb bell Extensions: 2
sets X 10-15 Reps
Free Weights Back Workout
Bent Over Rows or Deadlifts: 2 Sets X 6-10 Reps
Day 2
Free Weights Bicep Workout
Barbell Curls or Alternating Dumb bell Curls: 2
sets X 6-10 Reps
Dumb bell Hammer Curls: 1 set X 10-15 Reps
Free Weights Leg Workout
Barbell Squats: 3 sets X 6-10 Reps
Free Weight Lifting Plan #2
3 Day Per Week Free
Weights Program
Day 1 - Chest, Shoulders and Back
Day 2 - Legs
Day 3 - Biceps, Triceps and Abs
Workouts can be done 1 day on, 1 day off, with
weekends off. This free weights
workout program is perfect for those that need their weekend time off for
family or other activities.
i.e. Monday = Day 1, Wednesday = Day 2, Friday =
Day 3
Ab workouts can be done once a week on a day off.
3 sets X 20-30 of crunches, sit ups, leg raises, or your favorite abdominal
exercise.
Day 1
Free Weights Chest Workout
Flat Bench Press or Incline Bench Press: 2 Sets X
6-10 Reps
Flat or Incline Dumb bell Flys: 2 sets X 8-12 Reps
Free Weights Shoulder Workout
Standing Barbell Press or Seated Dumb bell
Presses: 2 Sets X 6-10 Reps
Dub bell Lateral Raises: 2 sets X 8-12 Reps
Free Weights Back Workout
Bent Over Rows or Dumb bell Rows: 2 Sets X 6-10
Reps
Day 2
Free Weights Leg Workout
Barbell Squats: 3 sets X 6-10 Reps
Dumb bell Lunges: 2 sets X 10-15 Reps
Stiff Legged Dead Lifts: 2 sets X 10-15 Reps
Dumb bell Calf Raise: 2 sets X 10-15 Reps
Day 3
Free Weights Bicep and Tricep Workout
Barbell Curls: 3 sets X 6-10 Reps
Superset With...
Skull Crushers: 3 sets X 10-15 Reps
----------
Hammer Dumb bell Curls: 2 sets X 10-15 Reps
Superset With...
Bench Dips or Parallel Dips: 2 sets X 10-15
Reps
Free Weight Lifting Plan #3
4 Day Per Week Free Weights Program
Day 1 - Chest, Triceps
Day 2 - Back, Biceps
Day 3 - Shoulders, Traps, Abs
Day 4 - Legs
This free weights workout program is a little more
taxing on one's recovery system. If you have switched to this one from a 2
day or 3 day a week workout plan, you may notice that it takes a little longer
to recover. Don't be afraid to go back to your previous workout routine,
if this one seems to wear you down to fast. More workouts are not
necessarily better and you need to listen to your body and it's needs.
Workouts can be done 2 days on, 1 day off, 2 days
on, with weekends off. Another great workout layout for those with weekend
needs.
i.e. Monday = Day 1, Tuesday = Day 2, Thursday =
Day 3 and Friday = Day 4
Day 1
Free Weights Chest Exercises
Flat Bench Press or Incline Bench Press: 3 Sets X
6-10 Reps
Flat or Incline Dumb bell Flys: 3 sets X 8-12 Reps
Free Weights Tricep Exercises
Skull Crushers: 3 sets X 10-15 Reps
Bench Dips or Parallel Dips: 3 sets X 10-15
Reps
Day 2
Free Weights Back Workout
Dead lifts or Bent Over Rows: 3 Sets X 6-10 Reps
Wide or neutral grip Pull-ups: 3 Sets X 6-10 Reps
Free Weights Bicep Exercises
Barbell Curls: 3 sets X 6-10 Reps
Reverse Barbell Curls: 3 sets X 10-15 Reps
Day 3
Free Weights Shoulder Exercises
Standing Barbell Press or Seated Dumb bell
Presses: 3 Sets X 6-10 Reps
Dub bell Lateral Raises: 2 sets X 8-12 Reps
Free Weights Traps Exercises
Barbell Shrugs or Upright Rows: 3 sets X 6-10 reps
Abs Exercises
3 sets X 20-30 of crunches, sit ups, leg raises,
or your favorite abdominal exercise.
Day 4
Free Weights Leg Exercises
Barbell or Hack Squats: 4 sets X 6-10 reps
Dumb bell Lunges: 3 sets X 10-15 Reps
Dumb bell Stiff Legged Dead lifts: 3 sets X 10-15
Reps
Dumb bell Calf Raise: 2 sets X 10-15 Reps
If anyone is interested in a 5 day a week free
weights workout program, let
us know.
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