Free Weight Lifting Routine - Free Weight Lifting Exercise

By Jason Taingahue
Do you want a free weight lifting routine? Do you want some free weight lifting exercises to go with that routine as well? If you have answered yes to both of those questions then read on and I will give you two routines that you can follow from the beginner to the more advanced and then I will give you some free weight lifting exercise examples that you can follow too.

First of all let's take a look at your free weight lifting routine. What is a free weight lifting routine first? It is exactly that, a weight lifting routine that is free. I will write out two easy to follow weight lifting routines that you can follow from the beginner to the more advanced. Only you yourself know what free weight lifting routine you will follow and if you do not know what routine you are going to follow then just start from the very beginning.

So let's take a look at these free weight training routines then. The first one is as follows

Free weight training routine for the beginner
Squat 1 set of 10 repetitions
Bench press 1 set of 10 repetitions
Leg curl 1 set of 10 repetitions
Shoulder press 1 set of 10 repetitions
Chin ups 1 set of 10 repetitions
Bicep curls 1 set of 10 repetitions
Tricep pushdowns 1 set of 10 repetitions
Crunches 1 set of 10 repetitions

For the beginner this is the program that they will follow for the first four weeks, repeating the program three times a week on Monday, Wednesday and Friday. On the second four weeks they will add an extra set and on the last four weeks they will add another set as well. Doing the program for a total of three months. Beginner programs are mainly for adaption purposes.

Free weight training routine for the intermediate-advanced weight lifters
MONDAY Chest, shoulders, triceps
TUESDAY Rest day
WEDNESDAY Legs
THURSDAY Rest day
FRIDAY Back and biceps
SATURDAY Cardio and abdominals

This free weight training routine is for the more advanced lifters and can be manipulated to suit the individuals own needs. These are just sample programs that you can follow.

Now that you have some free weight training routines, how about some free weight training exercises. I will give you a few free weight training exercise that you can follow in any of your free weight training routines. I have included my favorite three, free weight training exercises for you.

Free weight training exercise 1

Squat. The squat is the only leg exercise that you need to improve over all appearance of the leg. To do a squat all that you have to do is go under a squat bar and lift it off the rack with your shoulders holding the bar, with your hands shoulder width apart and lowering the weight until the knees are parallel with the floor and then raising the bar back up, keeping the back straight at all times.

Free weight training exercise 2

Bench press. The bench press is the best chest developer overall the other chest exercises and to perform a bench press we lay on the bench and grab the bar at a shoulder width distance, lifting it off the rack and slowly lowering it to just before it touches the chest and then lifting it slowly back up to the rack. Make sure that when you do the lift, your abs are contracted and your back is pushing into the bench for support of the lower back and also be sure that the legs are crossed in the air as well for stabilization.

Free weight training exercise 3

Bicep Curl. The bicep curl affects the biceps and gives you that more toned and buff arm look. To do a bicep curl we take a bar in our hand, shoulder width apart and push the elbows into the side of the body and then we curl the bar with the rest, taking all the force on the biceps. In the entire move, we make sure that we keep the elbows tucked right into the side of the body. Once we have lifted the weight just before the chest, we then slowly release it back down. We also contract the abs and bend the knees so that we have support for the lower back and also some stabilization too.

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