Free Weight Training Program - A Weekly Guide

Whether or not you follow weight training especially programmed for you or you follow a free weight training program, both tag along the same basic weight training principles such as exercise, rest and progression in your routines.  There can be slight changes in the way these exercises are to be executed and the number of repetitions, but if the same exercises are geared to achieve the same principles, then the most likely scenario is that you would be able to get the same result after the duration of the program. Here is a sample of a weight training program that you can track for free. 

·          Monday – Tuesday weight training program - For Monday, your program should consist of exercises for your chest and triceps.  The weight training routine consists of: 4 sets of flat bench press, 3 sets of incline dumbbell press, 2 sets dumbbell flyes, 3 sets of dips, and 2 sets of cable press downs. For the bench press, the program should aim to increase the weight for every set to make reps of 10, another 10, then 8 and 6 or you can try to do the intervals of 10, 9, 7 and 4. The goal however is to increase the pounds for every set at 5 pounds.  The perfect reps to try are the 10, 10, 8 and 6 for every set.  The progression can be seen in the increase of either 5 pounds for every set or in he excess of another rep.  The aim of this progression in the program is to keep challenging and keep building your muscles. For Tuesday, try a program which consists of 3 sets of barbell curls, 3 sets of bent over barbell row, 3 sets of seated cable row, 2 sets of seated dumbbell curls, and 4 sets of pull-ups.

·          Wednesday Rest Day –Thursday weight training program –. Start again on Thursday with exercises for your shoulders, traps and your abs.  The free weight training program consists of: 4 sets of barbell shrugs, 3 sets of seated barbell press, 3 sets of single-arm lateral raises, and hanging leg raises and weighted crunches. It would be advisable to start with the barbell press for innovation as many say that it is better to start it behind the head for you to be more comfortable than when you do it on the front. 

·          Friday – Sunday weight training program - Then you can proceed on Friday with leg exercise which consists of 2 sets of leg curls, 3 sets of leg presses, 4 sets of standing calf raises, 4 sets of stiff legged dead lifts, and 4 sets of squats. Take rest days again on a Saturday and Sunday.

It is very important to take a rest after two days of weight training routines and rest after every set which may be around 1 to 4 minutes.  For easy and light exercises, you can do 1-2 minutes of break while for extreme and exhausting exercises you can have 3-4 minutes of break. Try this free weight training program and make your observation on which exercises really work for you.