Free Weight Lifting Program For Muscle Growth! Here is a free weight lifting program you can use to make sure you are doing the basics of muscle building workouts. By the way, exactly how much weight training is necessary to increase your muscle mass, weight, and strength? Not as much as you probably think. Unlike what you read about in the muscle mags, you do not have to spend hours a day on your routines, seven days a week to get results. In fact, any more time than 2 to 3 hours a week spent on your weight lifting routines may be counter-productive. Most people like the Monday, Wednesday, Friday approach to their weight lifting routines. The following outline for a free weight lifting program is simple in it's approach, which is also why it's very effective. If you want to skip this free weight lifting program and start doing the best muscle-building tips possible, click here for weight lifting routines to pack on muscle and shed fat. If you want to just pack on a lot of weight and size, click here for info on advanced weight gain tips and routines The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training. Keep this free weight lifting program simple. It's more productive to focus effectively on a few exercises than it is to work out with less intensity on many different ones. Step 1. From the following muscle groups, pick two that you'll be working out on Day 1 of your weight lifting routines: Chest Back Shoulders Legs Biceps Triceps Day 1 (Monday) of weight training _______ and ________ Day 2 (Wednesday) of weight training _________ and ________ Finally, day 3 will include the last two muscle groups. Day 3 (Friday) _________ and ___________ There's your three day weight lifting routine. Here's a sample week: Monday: back & chest Tuesday: cardio Wednesday: legs & shoulders Thursday : cardio Friday: biceps & triceps Saturday & Sunday Off Step 2. Depending on which muscle groups you're training, pick 2 free weight exercises for each muscle group from among the following list. Chest Flat bench press with bar Flat bench press with dumbbells Incline bench press with bar Incline bench press with dumbbells Back Dumbbell one arm row Cable lat pulldowns to front Back rows with bar Chin-ups (Pull-ups) Shoulders Seated dumbbell shoulder presses Dumbbell side lateral raises Upright rows (also works traps) Legs Squats Leg press Leg curls Leg extension Calf-raises/presses Biceps Standing Alternate dumbbell curls Standing Straight bar curls Ez curl bar curls Triceps Lying Triceps extension Close-grip bench press Cable triceps pushdowns Abdominals Lying crunches Leg raises Crunches on incline bench You only need to do 2-3 exercises per muscle group in your weight lifting routines to get great results. Doing 2 exercises with intensity and focus is much better than doing 3-4 exercises with little or no intensity. Monday: muscle groups ___________ & _____________ 1st muscle group___________ 1st exercise____________ x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)__________x 3 sets 2nd muscle group_________ 1st exercise____________x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)__________x 3 sets Wednesday: muscle groups __________ & ___________ 1st muscle group _________ 1st exercise ________________x 3 sets 2nd exercise_______________x 3 sets 3rd exercise (if applicable)__________x 3 sets 2nd muscle group __________ 1st exercise ______________ x 3 sets 2nd exercise _______________ x 3 sets 3rd exercise (if applicable)__________x 3 sets Friday: muscle groups _____________ & ___________ 1st muscle group _____ 1st exercise ______________ x 3 sets 2nd exercise ______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets 2nd muscle group ___________ 1st exercise _______________ x 3 sets 2nd exercise _______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets You do not need more than 3 weight training workouts per week if you combine 2 muscle groups in each workout (biceps & triceps). This was a pretty basic free weight lifting program. Below are weight lifting routines that skip the beginners learning curve and have you packing on muscle and weight in record time! Skip the free weight lifting program! Click Here for A Weight Lifting Program to Pack On Muscle, Shed Fat, and Explode Strength! Don't need to shed fat? Just want to gain weight? Learn the quickest way to gain weight by using the same weight gain tips I used in the off-season to pack on over 40 pounds of serious size... If you're tired of being small and skinny because of your metabolism...click here for a weight lifting program guaranteed to help you gain weight and add muscle size! Back to Shawn Lebrun Fitness Home Page18 Whitney Ave Portland, ME 04102 All information on this site protected by Copyright(c) All Rights Reserved Shawn LeBrun Fitness/Muscle Building Routines To Build Muscle Fast 2002-2005