Free Weightlifting Routines
Last free weight training program post, I reveal the first part of a great 6 week routine designed to for leanness as well as building muscle mass. It’s a very simple program in terms of the exercises that are involved. However, it’s a much different program than what most weight lifters are used to, the basic 4 sets of 8-10 reps per exercise.
This program contains two free weightlifting routines combine to form one program. It’s a six week plan however each week is different from the previous so it will keep your muscles guessing so that they work as hard and optimal as possible.
Unlike the first part of the free weightlifting programs, this part is more designed to get the body lean. Obviously if the second routine was designed for leanness, the first routine was designed for muscle mass. Before revealing this next part, check out the previous post to see the first part of the routine so that you fully understand how the program works. Also, please make sure that you give 1-2 warm up sets for each new muscle you work. This way you’ll prevent injuries that can happen if you start of lifting 100% with tight muscles.
FREE WEIGHT TRAINING PROGRAM: Routine 2
WEEKS 2,4,6
DAY 1: Chest and Triceps
Bench Press 4x12
Incline Dumbbell Press 4x12
Decline Dumbbell Press 4x12
Pec-Deck Flye 4x12
Cable Pulldowns 3x12
Bench Dip 3x12
Cable Kickbacks 3x12
DAY 2: Legs
Leg Extension 3x12
Leg Press 4x12
Hack Squat 4x12
Glute-Ham Raise 4x12
Seated Leg Curl 3x12
Seated Calf Raise 4x25
DAY 3: Shoulders, Traps, and Abs
Cable Lateral Raise 3x12
Arnold Press 4x12
Dumbbell Upright Row 4x12
Reverse Pec-Deck Flye 4x12
Dumbbell Shrug 4x12
Reverse Crunch 2x25
Double Crunch 2x25
DAY 4: Back and Biceps
Lat Pulldown 3x12
Seated Rows 4x12
Wide-Grip Seated Row 4x12
Weighted Pull-up 4x12
Seated Dumbbell Curl 3x12
Incline Dumbbell Curl 3x12
Preacher Curl 3x12
Hammer Curl 3x12
Most of the free weightlifting routines that I post are pretty simple with simple exercises. However, there are some weightlifters out there that might be beginners and might not have the experience to know all the exercises found in this program. Not to worry. Just click on the link at the end of this paragraph and you’ll be directed to a website that gives detailed information on the exercises given above. To further help, the information given is accompanied with pictures so click on the link and direct yourself to the appropriate exercise.
Go HereIf you have any questions or comments about any free weightlifting programs topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path with my free weight training program.
© 2008 copyright http://fitnessweightlifting.blogspot.com/ for a free weight training program
Free Weightlifting Routines
This program contains two free weightlifting routines combine to form one program. It’s a six week plan however each week is different from the previous so it will keep your muscles guessing so that they work as hard and optimal as possible.
Unlike the first part of the free weightlifting programs, this part is more designed to get the body lean. Obviously if the second routine was designed for leanness, the first routine was designed for muscle mass. Before revealing this next part, check out the previous post to see the first part of the routine so that you fully understand how the program works. Also, please make sure that you give 1-2 warm up sets for each new muscle you work. This way you’ll prevent injuries that can happen if you start of lifting 100% with tight muscles.
FREE WEIGHT TRAINING PROGRAM: Routine 2
WEEKS 2,4,6
DAY 1: Chest and Triceps
Bench Press 4x12
Incline Dumbbell Press 4x12
Decline Dumbbell Press 4x12
Pec-Deck Flye 4x12
Cable Pulldowns 3x12
Bench Dip 3x12
Cable Kickbacks 3x12
DAY 2: Legs
Leg Extension 3x12
Leg Press 4x12
Hack Squat 4x12
Glute-Ham Raise 4x12
Seated Leg Curl 3x12
Seated Calf Raise 4x25
DAY 3: Shoulders, Traps, and Abs
Cable Lateral Raise 3x12
Arnold Press 4x12
Dumbbell Upright Row 4x12
Reverse Pec-Deck Flye 4x12
Dumbbell Shrug 4x12
Reverse Crunch 2x25
Double Crunch 2x25
DAY 4: Back and Biceps
Lat Pulldown 3x12
Seated Rows 4x12
Wide-Grip Seated Row 4x12
Weighted Pull-up 4x12
Seated Dumbbell Curl 3x12
Incline Dumbbell Curl 3x12
Preacher Curl 3x12
Hammer Curl 3x12
Most of the free weightlifting routines that I post are pretty simple with simple exercises. However, there are some weightlifters out there that might be beginners and might not have the experience to know all the exercises found in this program. Not to worry. Just click on the link at the end of this paragraph and you’ll be directed to a website that gives detailed information on the exercises given above. To further help, the information given is accompanied with pictures so click on the link and direct yourself to the appropriate exercise. Go Here
If you have any questions or comments about any free weightlifting programs topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path with my free weight training program.
© 2008 copyright http://fitnessweightlifting.blogspot.com/ for a free weight training program