Free Weight Workout Plans

Good, old-fashioned free weight workout plans aren't that common in this day and age of scientifically designed machines. Still, there's something to be said for the benefits of free weights -- it's hard to cheat during a classic squat -- and it quite obviously works, as evidenced by Arnold and his cadre in the days of yore. Here are two complete free weight workout plans for beginners and more advanced trainers alike.

As a beginner, you're probably told to stick with machines. It's true that it's easier to just grab a handle and start pulling in a fixed motion -- there certainly isn't anything wrong with it -- but it's a little like taking up basketball and only practicing free throws while ignoring everything else. It's an important part of the game, sure, but you need more tools in your arsenal to get optimal results. Thus, here's a free weight workout plan to alternate with your regular fare.

• Deadlifts - 3 sets, 10-12 reps
• Chins - 3 sets, to failure (do assisted reps if less than 8 reps on your own)
• Dumbbell rows - 2 sets, 8-10 reps
• Standing barbell bicep curls - 2 sets, 8-10 reps
• Standing dumbbell hammer curls - 2 sets, 10-12 reps
• Dumbbell chest presses - 3 sets, 8-10 reps
• Standing barbell military presses - 2 sets, 8-10 reps
• Skullcrushers (aka. French presses) - 3 sets, 10-12 reps

• Squats - 3 sets, 10-12 reps
• Box leaps - 2 sets, to failure
• Barbell lunges - 3 sets, 10-12 reps
• Squat jumps - 2 sets, to failure
• One-leg calf raises - 3 sets, to failure
• Dumbbell lateral raises - 3 sets, 12-15 reps
• Abdominal crunches - 3 sets, to failure
• Twisted abdominal crunches - 2 sets, to failure

Once you have the hang of the basics and you're ready to take it to the next level, it's mostly a question of expanding the effort you pour into each muscle group. Therefore, we'll keep the core from the beginner plan and simply make it a three-day split rather than two days.

• Flat barbell chest presses - 3 sets, 8-10 reps
• Push ups - 2 sets, to failure
• Incline dumbbell chest presses - 2 sets, 10-12 reps
• Standing barbell military presses - 2 sets, 10-12 reps
• Barbell bicep curls on Scott board - 2 sets, 10-12 reps
• Reclined seated hammer curls - 3 sets, 8-10 reps
• Reverse grip barbell curls - 2 sets, 12-15 reps
• Skullcrushers - 3 sets, 10-12 reps
• Dumbbell kickbacks - 2 sets, 12-15 reps
• Barbell forearm curls - 2 sets, 10-12 reps

• Deadlifts' - 3 sets, 10-12 reps
• Bent-over barbell rows - 2 sets, 10-12 reps
• Dumbbell shrugs - 2 sets, 8-10 reps
• Chins - 3 sets, to failure
• Dumbbell lateral raises - 3 sets, 12-15 reps
• Bent-over lateral raises - 2 sets, 10-12 reps
• Exercise ball crunches - 2 sets, to failure
• Sitting twists - 2 sets, to failure
• The Plank - 2 sets, to failure

• Classic squats - 2 sets, 10-12 reps
• Front squats - 2 sets, 10-12 reps
• Box leaps - 2 sets, to failure
• Flutter kicks - 2 sets, to failure
• Barbell lunges - 3 sets, 10-12 reps
• Squat jumps - 2 sets, to failure
• Barbell seated calf raises - 2 sets, 10-12 reps
• Donkey calf raises - 2 sets, 10-12 reps
• One-leg calf raises - 2 sets, to failure

Naturally, these were just a few of the many options out there. For best results, change things around at least once a month, replacing your favorite exercises with new ones, just like you alternate between free weights and machines. Good luck!

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