The Best Free-Weights Workout Plan To Build Strength

2 Incline bench press

The Best Free-Weights Workout Plan To Build Strength

Sets 4 Reps 6 Rest 60-90sec

Why The incline version of the move puts a slightly different emphasis on your muscles, working the front shoulders a bit more than the flat version does. You’ll probably find you can’t lift quite as much weight because of this.

How Lie on a bench set at a 45˚ incline, holding a bar over your chest with your hands just wider than shoulder-width apart. Lower the bar until it’s touching your chest, then press it back up.

The Best Free-Weights Workout Plan To Build Strength

Sets 5 Time 5 Rest 90sec

Why The king of the legs moves works your entire lower body and, when you go really heavy, turns into a whole-body move as your entire upper body is recruited to control your torso and prevent your body from slumping.

How Rest the bar on your back with your feet roughly shoulder-width apart, toes pointing out slightly. Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then sit back and down as if you were aiming for a chair.

The Best Free-Weights Workout Plan To Build Strength

Sets 4 Reps 6-8 Rest 60sec

Why Lifting a heavy weight overhead will work your entire shoulder joint and will also improve your core and abdominal strength because those muscles need to be switched on to stabilise your spine.

How With your feet shoulder-width apart, hold a bar on your upper chest, hands just wider than shoulder-width apart. Brace your abs, glutes and quads as you press the bar straight upwards.

The Best Free-Weights Workout Plan To Build Strength

Sets 4 Reps 6 Rest 60-90sec

Why This is a deceptively tough exercise. Moving your hands close together to form a diamond shape will put a lot more emphasis on your triceps. Don’t be surprise if you struggle to hit the rep count if you’re new to this exercise – just focus on maintaining good form.

How Get into a press-up position, placing your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with your abs braced, lower your torso until your chest is just above the floor, then press back up.


Sample Workout: Full-Body Workout

Once you’ve chosen your exercises, plan your routines so that you’re doing



2-4 sets, 10-12 reps



2-4 sets, 10-12 reps



2-4 sets, 10-12 reps


2-4 sets, 10-12 reps


2-4 sets, 10-12 reps

Boosts Your Cardiovascular System

Squeezing a solid 2-4 sets per body part into a 60-minute workout session gets your cardiovascular system up to speed in a hurry!

Change The Order Of Your Workouts

Training chest first for every full-body workout is doing a disservice to the rest of your physique’s symmetry.

What seems to work better for ensuring your three major body parts get equal attention is alternating between doing chest, back, and legs first in your three workouts a week. Don’t always leave abs or calves for last, though!

Train Once Every 2-3 Days

Easy enough, right?

The beauty of only training with weights every few days is that the days in between full-body workouts can be used to add a few cardio sessions instead of relying on ineffective cardio tacked on at the end of a workout.

During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it’s important that you replenish your glycogen stores as soon as possible after training.

Replenishing your glycogen right after training jump-starts the recovery process. Conversely, not taking advantage of this crucial time can slow your results significantly. Think of it as filling up the gas tank on your car after a long drive.

Cell-Tech HardcoreTM is the ideal supplement for this purpose. With precise amounts of creatine, alpha lipoic acid and dextrose, along with other tested ingredients, Cell-TechTM produces impressive musclebuilding results.

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