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Bodybuilding With Free Weights
Try this advanced 4 Day per week free weights workout exercise routine.
Chest (Day 1)
Bench Press or Dumbell Press
Incline Press or Dumbell Press
Dumbell Flyes
Dips
Triceps (Day 1)
Lying Triceps Extensions
Overhead Triceps Extensions
Triceps kickbacks
Back (Day 2)
Chin Ups
Barbell Row
Pullovers
One Arm Dumbell Row on Bench
Biceps (Day 2)
Preacher Curl Barbell or Dumbell
Alternate Dumbell Curls
Shoulders (Day 3)
Seated Shoulder Press
Standing Side Laterals
Seated Bent Lateral Raises
Medium Width Upright Row
Shrugs
Calves (Day 3)
Seated Calf Raise
Standing Calf Raise
Legs (Day 4)
Squats
Leg Press
Stiff Leg Dead Press
Leg Curls
Leg Extensions
Abdominals (Day 1 & 3)
Abdominal Crunches
Side Twist abdominal Crunch
**Tips**
-Do a 5-10 minute warmup
-For muscle building do 8-10 reps
-Do 3 to 4 reps
-Always take small drinks of water during workout
-Get at least 8 hours of sleep for proper recuperation