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Powerful Free Weight Lifting Routine for Muscle Gains!


Here's a free weight lifting routine you can use now to make sure you're doing the best things to build muscle and gain strength.

Unlike what you read about in the muscle mags, you do not have to spend hours a day on your weight lifting 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 routine.

The following outline for a free weight lifting routine is simple in it's approach, which is also why it's very effective.

If you want to skip this free weight lifting routine and start doing the best muscle-building program possible, click here for a weight lifting routine to pack on muscle, shed fat, and explode strength.

If you want to just pack on a lot of weight and size, click here for info on an advanced weight gain system.

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.

Again, keep this free weight lifting routine 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 routine 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 routine.

If you consider yourself a little more advanced, below is a weight lifting routine that skips the beginners learning curve and has you packing on muscle and weight in record time!

Skip the free weight lifting routine! 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 system 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 gain program guaranteed to help you gain weight and add muscle size!




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