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Free Weight Lifting Workout Program

Free weight lifting workout program means a weight lifting program that you can follow without spending a fee for it. Although free weight training workout program may not be customized according to your actual physical condition, it is generally safe to follow for most people between 18 to 45 years old as long as you do not have any heart ailment or unusual health condition.

Internet and fitness magazines are some of the best sources of free weight lifting program. The frequency of free weightlifting workout program is usually set at three times a week. You can get a free program to follow but you may also add some variations or change it according to your capabilities. A typical free weight lifting workout program has set of exercises to develop both your upper and lower body.

To give you an idea here are some exercises for specific muscle group: For chest, you can do flat bench press, incline bench press, flat bench dumbbell flies and inclined dumbbells flies. To add strength on your back, you can do either deadlift, lat pulldown, seated cable row, bent over barbell row, bent over 1 arm and dumbbell rows.

For your biceps, you can do weight lifting exercises such as standing barbell curls, preacher curls using dumbbells or barbell and seated or standing dumbbell curls. Triceps press down, dips and French press are for enhancement of triceps. Squats and calve raises on the other hand are great weight lifting workout for your leg muscles while you will have well-defined shoulders by incorporating military press, lateral raises and shrugs on your weight lifting workout program.

From the set exercises above that target your specific muscle group, you can now modify your free weight lifting workout program by splitting your workout schedule according to the muscle group. This is suggested by some experts because sticking to the same workout routine may cause over-training of one muscle group. They said that about every chest and shoulder exercise works the triceps secondary and that almost every back exercise works the biceps secondary. A good example of workout split is to do chest, triceps and shoulders together on the same day and your biceps and back together on the other day.

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