Free Weightlifting Routines

Getting in shape shouldn't be so much about spending money as about putting in sweat equity; here are some free weightlifting routines you can do at home or at a modest gym.

The cheapest long-term workout setup is probably the one you have at home. There's an up-front cost of buying a bench with a pulley attachment, barbell, dumbbells and some plates, but that's it -- no annual fees or cost of transportation to and from a gym. Solid metal plates and bars rarely break, either. Here are two simple, full-body workouts for the home-trainer.

• Squats - 3 sets, 10-12 reps
• Dumbbell lunges - 2 sets, 10-12 reps
• One-leg calf raises - 2 sets, 8-10 reps
• Abdominal crunches - 2 sets, unlimited
• Twisted abdominal crunches - 2 sets, unlimited
• Deadlifts - 2 sets, 10-12 reps
• Chins or Lat pulls - 2 sets, unlimited or 10-12 reps
• Barbell bicep curls - 3 sets, 10-12 reps
• Dumbbell hammer curls - 2 sets, 8-10 reps
• Skullcrushers aka. French presses - 2 sets, 10-12 reps
• Dips - 2 sets, unlimited
• Dumbbell chest presses - 3 sets, 10-12 reps

• Deadlifts - 2 sets, 10-12 reps
• Dumbbell rows - 3 sets, 8-10 reps
• Barbell shrugs - 2 sets, 10-12 reps
• Standing military presses - 3 sets, 10-12 reps
• Dumbbell lateral raises - 2 sets, 12-15 reps
• Push-ups - 2 sets, unlimited
• Dips - 2 sets, unlimited
• Dumbbell kickbacks - 2 sets, 10-12 reps
• Seated dumbbell concentration curls - 3 sets, 8-10 reps
• Twisted abdominal crunches - 3 sets, unlimited
• Squats - 3 sets, 10-12 reps
• Standing hamstring curls (using pulley) - 2 sets, 12-15 reps
• One-leg calf raises - 2 sets, 8-10 reps

If you don't have the space for a home gym, or you simply have problems motivating yourself on your own, it may make sense to join a nearby gym. Remember, it is more important to join a gym that works for you -- i.e., easy to get to and where you find yourself at home -- rather than go for the three times more expensive, super-snazzy club across town where the moviestar wannabes look down their noses at "regular people." Here are two full-body workouts for a gym with basic equipment but not all the latest whiz-bang machines.

• Dumbbell chest presses - 3 sets, 10-12 reps
• Cable crossover flyes - 2 sets, 12-15 reps
• Standing military presses - 3 sets, 10-12 reps
• Lateral deltoid machine - 2 sets, 12-15 reps
• Tricep pressdowns - 3 sets, 10-12 reps
• EZ curls over Scott board - 3 sets, 10-12 reps
• Hanging leg raises - 3 sets, unlimited
• Seated cable rows - 3 sets, 10-12 reps
• Deadlifts - 2 sets, 10-12 reps
• Leg press machine - 3 sets, 8-10 reps
• Seated hamstring curls - 2 sets, 12-15 reps
• Donkey calf raises - 3 sets, 10-12 reps

• Lat pull machine - 3 sets, 12-15 reps
• Dumbbell shrugs - 2 sets, 10-12 reps
• Deadlifts - 2 sets, 10-12 reps
• Squats - 3 sets, 10-12 reps
• Lying hamstring curls - 2 sets, 12-15 reps
• Seated calf presses - 3 sets, 8-10 reps
• Rope hammer curls - 3 sets, 8-10 reps
• Reverse grip barbell curls - 2 sets, 10-12 reps
• Overhead tricep presses - 2 sets, 12-15 reps
• Dips - 2 sets, unlimited
• Push-ups - 3 sets, unlimited
• Cable lateral raises - 2 sets, 12-15 reps
• Abdominal crunch machine - 3 sets, unlimited

These free weightlifting routines can and should be adjusted as you progress. As a rule, whenever you start getting comfortable with an exercise, it's time to replace it. They teach artists to "kill your darlings" to keep them developing their talents; your muscles work the same way and will only keep improving as long as you push them out of your comfort zone. Good luck!

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• Male Fitness Model

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• Sample Weightlifting Routine