Free Weight Workouts

If you are truely serious about building muscle then you need to ditch the bowflex and incorporte free weights into your workout routines. Free weights are the way to go if you want to build big, strong muscles and will produce the best results for you. They are also really easy to use and can target mutliple muscle groups through one workout. So without furhter ado here are some upper body free weight workouts that will help you get the body you have always dreamed of.

Before every free weight workout be sure to stretch out the body part you are going to exercise.

Biceps Free Weight Workouts:

1. Standing Up Biceps Curls. Take the dumbbell of desired weight, and while standing up, curl the dumbbell upwards one arm at a time. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
2. Sitting Down Biceps Curls. Like Standing Up Biceps Curls, only you are now sitting down. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
3. Sitting Down Preacher Curls. Sit down, and with your back straight and elbows resting on the padding, curl the bar upwards until you can not go any further. Next, slowly lower the bar downwards until your arms are fully extended. Repeat this process. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
4. Standing Up Preacher Curls. Same exact movements as the Sitting Down Preacher Curls. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
5. Inside Leg Curls. To perform this free weight curl, grab a desired weight and sit down on the edge of a weight bench. Now you will only need 1 dumbbell for this workout. Place your elbow on the inside of your knee and lean your back over your legs. Spread your legs wide. Now curl the dumbbell, keeping your elbow on the inside of your leg at all time, until the dumbbell hits your chest. Next, slowly lower it to the starting position. Repeat this. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.

Triceps Free Weight Workouts:

1. Sitting Down Over Head Triceps Extensions. Select a desired dumbbell weight and grab it with both hands. The dumbbell will hang from both your palms. Now lift the dumbbell over your head. Next, slowly lower the dumbbell behind your head, until your elbows and arms make a 90 degree angle. Next slowly lift the dumbbell back above your head until your arms are fully extended. Repeat this. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
2. Standing Up Over Head Triceps Extensions. Same movements as Sitting Down Over Head Triceps Extensions. Keep your back straight throughout the routine. Repeat this. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
3. Triceps Extensions. Place one knee on the bench and the other leg on the floor. Next grab the dumbbell and fully extend your arm with the dumbbell parallel with your body. Next slowly bend your elbow back to a 90 degree angle. Then fully extend your arm back and repeat these steps. Switch arms after you finish 1 set. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.

Chest Free Weight Workouts:

1. Decline Chest. Find a decline bench and 2 dumbbells. Lift the dumbbells upwards until they touch. Next, slowly lower them downwards until your elbows are at a 90 degree angle. Repeat this. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
2. Flat Bench Press. Find a flat bench and lay flat on your back. Lift the dumbbells in the air until they touch. Next, slowly lower the dumbbells until your elbows reach a 90 degree angle. Repeat this. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
3. Incline Bench Press. Find an incline bench and lift the dumbbells upwards until they touch. Next, slowly lower them until your elbows reach a 90 degree angle. Repeat this. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.

Shoulders Free Weight Workouts

1. Sitting Down Shoulder Lifts. Find a bench and make sure your back is straight. Lift the dumbbells upwards, the dumbbells will be on both sides of your head. Lift them until they touch above your head. Next, slowly lower them until you elbows reach a 90 degree angle. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.
2. Shoulder Lifts. Stand up straight and lift the dumbbells until they are even with your shoulders. Next, slowly lower them back to your sides. Repeat this. To produce strong muscles, complete 10 repetitions and 4 sets. Rest only 45 seconds in between sets. For ripped muscles, complete 20 repetitions and 5 sets. Rest only 30 seconds in between sets.

Now that you have a good amount of free weight workouts, you should be able to get in a great exercise. Make sure that you stay hydrated throughout each workout. Follow the above workouts and you will see quality results.

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