Full Body Free Weights Workout Program
Free weight exercise is perhaps the most versatile and effective form of resistance training available to you. Dumbbells and barbells are relatively inexpensive to own, and the poundage can be easily adjusted to meet your needs. Free weights are readily found in any gym or fitness center, giving you access to unlimited variations of free weight workouts. See workouts below.
Unlike exercise machines, in which the movement is stabilized in a fixed plane of motion, free weight exercise requires the user to control the movement in every direction. This additional stabilization demand recruits more assisting muscle groups, providing a better overall workout.
Free weight workouts also allow for a full range of motion for a given exercise. Allowing the joint to move the complete distance between the flexed position and the extended position recruits more muscle fibers than traditional exercise machines. Be sure to include a variety of free weight exercise in your weight lifting workout plans.
The bottom line is this: Although exercise machines do have their place and can be effective, a free weight exercise program will build muscle faster and more efficiently than any machine. That’s what you want. The following free weight workouts are designed as full body workouts. Click here for split routines.
Free Weights Workout Programs
Barbell Free Weights Workout Program
Barbell Bench Press 3 sets, 10-12 reps each.
Barbell Squat 3 sets, 12-15 reps each.
Barbell Bent Over Row 3 sets, 10-12 reps each.
Stiff Leg Deadlift 3 sets, 12-15 reps each.
Skull Crusher 3 sets, 12-15 reps each.
Standing Barbell Curl 3 sets, 12-15 reps each.
Barbell Front Raise 3 sets, 12-15 reps each.
Stationary Lunge 3 sets, 12-15 reps each leg.
Barbell Roll Out 3 sets, 15 -20 reps each.
Dumbbell Free Weights Workout Program
Incline Dumbbell Bench Press 3 sets, 10-12 reps each.
Dumbbell Squat 3 sets, 12-15 reps each.
Dumbbell Bent Over Row 3 sets, 10-12 reps each.
Dumbbell Stiff Leg Deadlift 3 sets, 12-15 reps each.
Tricep Kick Back 3 sets, 12-15 reps each.
Hammer Curl 3 sets, 12-15 reps each.
Arnold Press 3 sets, 12-15 reps each.
Step Back Lunge 3 sets, 12-15 reps each leg.
Dumbbell Side Crunch 3 sets, 15 -20 reps each.