Since it’s Christmas I have decided I am going to give you a free weight training program to follow to allow you to build a great deal of strong muscle mass.
Common opinion is that any weight training program should be based upon the use of the dumbbells and a barbell, and I agree. That is why the free weight training program I am going to give you will use only these pieces of apparatus and not machines.
I think the best way to work out is three days a week and have the rest of the week off. During this three day period the entire area of the body will be worked with compound lifts.
Monday
Quadriceps: Squats, 7 reps, 4 sets.
Hamstrings: Straight Leg Dead Lifts, 7 reps, 4 sets
Calfs: Standing Calf Raises Holding Dumbbells, 15 reps, 4 sets
Tuesday: OFF
Wednesday
Lower Back: Dead Lifts, 7 reps, 4 sets
Lats: Bent Over Rows, 7 reps, 4 sets
Traps: Wide Grip Upright Rows To Chest, 7 reps, 4 sets
Thursday: OFF
Friday
Chest: Bench Press, 7 reps, 4 sets
Shoulders: Overhead Press, 7 reps, 4 sets
Saturday: OFF
Sunday: OFF
It may seem to you that there is not many exercises being done and lots of muscles not being worked, but that’s not the case. Because the exercises above are compound lifts, every muscle in the body such as shoulders front side and back, triceps, biceps and abs get worked, too.
In fact, I’ll let you learn something new here – try these exercises out yourself, and you’ll see exactly which of the muscles I’m talking about get worked, and where.
I hope you enjoy your free weight training program. Remember to eat plenty and you’ll grow big in no time.