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Free Weight Lifting Workout

Having a set of dumbbells or buying a piece of weight lifting equipment is not enough to make you leaner and fitter. You need a weight lifting workout program that will serve as your guide to achieve well-toned muscles and proportioned body. But unlike any weight lifting equipment, having a weight lifting workout does not require you to shell out money. There are actually numerous free weight lifting workout programs that are offered for free through the Internet.

Majority of free weightlifting workout programs that you can get in the Internet are effective since this free weight training workout programs are shared by fitness experts or are based on the actual weight lifting programs of people who are into weight lifting. All you need to do is choose those free weight lifting workout programs that utilize the same weight lifting equipment that you already have. And whenever possible, prefer those free weightlifting workout programs that are designed for beginners or for specific gender. When you already have chose one free weight training workout, you can now start using it as your workout guide. You can also modify or adjust the free weight lifting workout program that you obtained according to your schedule especially if you understand the workout routines.

Below is an example of free weight lifting workout program that you can adapt and adjust according to your schedule:

A typical weight lifting workout has the following schedules: Monday, Wednesday and Friday. There is always a rest day in between the workout session to allow your muscles to rest and rejuvenate. For Monday workout, you can do weight lifting workout for your chest and abs. For chest training, you need to make 1 set of incline dumbbell presses with 15 repetitions and another 2 sets with 10 repetitions each. Follow these with 4 to 5 sets of flat dumbbell presses with 10 to 15 repetitions and 3 sets of incline dumbbell flies with 15-20 repetitions. For abs, do 4 sets of crunches with 25 repetitions and 3 sets of reverse crunches with 10 to 20 repetitions.

For your second weight lifting workout session which should fall on Wednesday, your weight lifting workout will be for back muscles and shoulders. Do 3 to 4 sets of pull-ups, 3 sets with 12 repetitions each of bent-over rows and 3 sets of one-arm dumbbell rows with 12 repetitions each to develop your back muscles. For your shoulders, make 3 to 4 sets of overhead dumbbell presses, 3 sets of lateral dumbbell raises with 8 repetition each and 3 sets of seated rear dumbbell rows with 10 repetitions each.

And for Friday workout session, your weight lifting exercises focus on your biceps, triceps and leg muscles. For biceps, make 3 sets x 10 repetitions of standing barbell curls, 3 sets x 10 reps of preacher curls and 2 sets x 12 reps of seated dumbbell curls. For your triceps, do 3 sets x 15 reps of overhead triceps extensions, 4 sets x 15 reps of lying overhead triceps extension and 3 sets of cable rope extensions with 10 repetitions each. Leg muscles will be developed by doing some free weight squats with around 6 sets of 5 repetitions, 4 sets of leg presses with 15 repetitions, 3 sets of dumbbell lunges with 10 reps and 4 sets of stiff legged deadlifts with 8 repetitions each. Remember, that this free weightlifting workout is for generally healthy body. You may adjust, combine or modify this according to your preference.

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