Free Weights Basic Bodybuilding Workout – Spark New Growth with this Basic Bodybuilding Workout

It is a huge misconception that one needs to have fancy machines incorporated in your workouts to achieve awesome bodybuilding results. Many times I have been in situations when I have limited equipment to train with.  Incidentally, these are the times when I typically have the best workouts (probably the main reason why most of my workouts happen in my either too hot or too cold garage). 

The fact is, that the fastest bodybuilding results come from free weights, since when you lift a free weight your body needs to use many more muscle fibers in order to both stabilize and control the weight as it is lifted.  In a machine, the control and stabilization are provided by the machine itself. 

While I am not advocating that machines be banned from a workout, I am certainly proposing that one should focus on free weight basic exercises in order to get the fastest bodybuilding results.

With these thoughts in mind, this week I challenged myself to not use a single machine in order to do my workouts.  Here is what I came up with:

Workout Note: Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

FREE WEIGHTS ONLY BODYBUILDING SHOULDERS/ARMS WORKOUT – DAY 1 (SUNDAY)

Dumbbell Shoulder Press 3 sets of 8-10 reps (Rest: 60 seconds)

Dumbbell Upright Rows 3 sets of 10-12 reps (Rest: 60 seconds)

Side Laterals (Rest: 60 seconds) 3 sets of 10-12 reps (Rest: 60 seconds)

Bent Over Lateral Raises 3 sets of 12-15 reps (Rest: 60 seconds)

Incline Curls 3 sets of 10-12 reps (Rest: 60 seconds)

Concentration Curls 3 sets of 10-12 reps (Rest: 60 seconds)

Hammer Curls 3 sets of 12-15 reps (Rest: 60 seconds)

Lying Dumbbell Triceps Extensions 3 sets of 10-12 reps (Rest: 60 seconds)

Overhead Dumbbell Triceps Extensions 3 sets of 12-15 reps (Rest: 60 seconds)

Triceps Dips (on parallel bars) 3 sets of 12-15 reps (Rest: 60 seconds)

FREE WEIGHTS ONLY BODYBUILDING LEG WORKOUT – DAY 2 (MONDAY)

Wide Stance Squats 4 sets of 8 reps (90 sec rest)

Medium Stance Squats 4 sets of 8 reps (Rest: 60 seconds)

Lunges 3 sets of 12 reps (Rest: 90 seconds)

Dumbbell Stiff Legged Dead-lifts 4 sets of 12 reps (Rest: 60 seconds)

Hanging Dumbbell Leg Curls 4 sets of 8-10 reps (60 sec rest) Note:  I performed this exercise with a dumbbell in between my ankles and hanging from the pull-up bar. (Rest: 60 seconds)

Walking Lunges (pressing with the heels in order to emphasize the glutes and the hams) 3 sets of 13-15 repetitions. (Rest: 90 seconds)

One Legged Dumbbell Calf Raises (using the doorstep to inside the house as my platform) 6 sets of 15-25 reps (Rest: alternate back and forth without resting)

FREE WEIGHTS ONLY BODYBUILDING CHEST/BACK/ABS WORKOUT – DAY 3 (TUESDAY)

Incline Bench Press 3 sets of 8-10 reps (Rest: 60 seconds)

Chest Dips 3 sets of 8-10 reps (Rest: 60 seconds)

Incline Flyes 3 sets of 12-15 reps (Rest: 60 seconds)

One Arm Dumbbell Rows 3 sets of 12-15 reps (Rest: 60 seconds)

Close Grip Chins (Reverse Grip) 3 sets of 8-10 reps (Rest: 60 seconds)

Wide Grip Pull-ups to Front 3 sets of 8-10 reps (Rest: 60 seconds)

Hanging Leg Raises 3 sets of 15-20 reps (Rest: 60 seconds)

Bicycle Crunches 3 sets of 20-25 reps (Rest: 60 seconds)

Weighted Crunches 3 sets of 12-15 reps (Rest: 60 seconds)

Conclusion

Perform this routine for a month, doing 3 days on and 1 day off.  Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday.  That leaves Thursdays and Sundays always off.  If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

After a month, I will post another bodybuilding routine for you to use. 

Until then,

Take care and Train Hard!

Hugo A. Rivera

Facebook Comments