Free Weight Routines – 2 Awesome, Fat Burning Free Weight Workouts!
Since I haven’t actually sat down and done a consultation with you to determine your goals, these free weight routines are for general use. If you feel as though they suit your goals, then by all means, give them a try. If you’re looking for something a little different, then skip through to the bottom of the article.
Free Weight Routines
The first of the free weight routines is for those who are looking to burn fat while adding some lean tissue (muscle). Of course, I have to say it – it’s always recommended that you consult with your physician prior to starting any exercise program.
Fat Loss Circuit
a) Squats (Dumbbells or Barbell)
b) Lying Dumbbell Press
c) Bent Over Dumbbell Rows
d) Standing shoulder press (dumbbells)
e) Straight Leg Dead Lifts (dumbbells)
f) Medicine Ball Twists
Program Notes: Perform all the exercises back to back, rest no longer than 10 seconds as you transition, and rest for a full 2 minutes only once the entire circuit is complete. Once that 2 minute rest is up, you guessed it – you do it all again, and again after that! You’ll the circuit 3 times straight so make sure you have a lot of water with you – you’re going to need it.
The second of the free weight routines is for those who are looking to put more muscle on their frame. Remember, the more muscle you have, the more efficient you’ll be at burning fat – even when you’re not even exercising! This workout will be split over 2 days. One day for lower body and the other for upper body.
Muscle Building Circuit
b) Straight Leg Dead lifts
c) Leg Press
d) Hamstring Curls
e) Seated Calf Raises
a) Barbell Bench Press
b) Dumbbell Rows
c) Seated Dumbbell Shoulder Press
d) Duel Bicep Curls (Dumbbells)
e) Lying Triceps Extension (Curl Bar)
Program Notes: Unlike the program above, these exercises are all to be performed individually with a 2 minute rest in between each set. You’ll be performing 3 sets of each before you move onto the next. A good split for this program is to do the first workout on Mondays and Thursdays and the second workout on Tuesdays and Fridays.
What If I Have No Idea What These Exercises Are?
Don’t even worry about it. By clicking the link below, you’ll be be redirected to a new site providing free exercise programs and when you click each exercise, you’ll be able to access step by step instructions and even a video demonstration showing you how to correctly perform it.