Maximize Your Free Weight Workout

If you're trying to figure out how to make the most of your free weight workout, you are already on the right path to improving your body. Many people get sucked in by workout machines, which provide you with support while performing exercises. Don't get me wrong, machines can be effective; but you'll typically see better results with free weight exercises. This is because free weight exercises force you to use your stabilizer muscles while machines do not.

For my personal routine, I lift mainly for size and strength. Most of my workouts consist of 4 sets of 6-8 reps. I work each muscle once a week, and usually go to the gym 3 days a week. I dedicate 45 minutes for each session, and have attained solid results with my free weight workout.

Day 1
On my first workout of the week, I target my chest, triceps, and shoulders. For my chest, I start with 4 sets of 8 flat bench presses. I then move over and perform 2 sets of decline presses. Next I push out 3 sets of dumbbell presses for my shoulders; I also put in 2 sets of shrugs, to tone my shoulders. To end my workout, I squeeze out 4 sets of tricep raises.

Day 2
For my second workout, I only exercise my legs. I perform 5 sets of squats, followed by 4 sets of dead lifts. I finish up my workout with 5 sets of calve raises, and I'm done for the day.

Day 3
The third day is when I target my back and biceps. It's also the shortest of my workout days; and rarely takes longer than 20 minutes. I simply perform 4 sets of dumbbell rows, 4 sets of biceps curls, and I'm done for the week.

I have stuck with the same workout routine for the past 4 years and I've had some pretty good results. I weighed 155 lbs when I started this free weight workout, and gained 40 pounds of muscle within the first year. Take it from me you don't have to go to the gym every single day to get the body you want. You just need to develop a free weight workout like mine, and never miss a workout. The human body loves consistency; as long as you stay committed, it is not that hard to sculpt your body into whatever you want.