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Free Online Weight Lifting Workouts


By Fig

I get so many e-mails asking for workouts and it is starting to get overwhelming. So, instead of writing the same thing over and over, I created this page. There are no secret workouts that I know of. This is what I do. Hey, what I do may or may not work for you. Even if the workout works for you, you still need to change it up every 6 months max. Do not keep doing the same workout year after year. Try different workouts. Trust me I try all sorts of new workouts. If they work, I list them here.

General rules of these workouts:

1. First rule is for BEGINNERS. Donít go into the school gym and try to be the biggest badass in the school. You know why? Because no one cares what you lift. Save your energy for your max. Lift at your own risk.

2. These exercises are to be pyramided as shown.

3. Weight will be added to the last set each week at no more than 5 pounds.

4. After you add the 5 pounds you will try your best in good form to get the target rep.

5. You will not be concerned with reps!!! You will only try to get your target rep. If you can do more then add weight the following week.

You will start the workout 15 pounds less than you normally lift. This will give you momentum to gain strength.

6. If you cannot give a little you will not gain anything.

7. When you cannot get a target rep, you will take some weight off for the following week and try to get the reps back up. Drop between 10-15 pounds. Trust me on that. It works so damn good. What is 3 weeks to try it out anyway? It is less than a month to try something that works.

8. This workout is sort of a cycle. You start off with lifting a little less and then you build your strength up and past your past accomplishments. Then after you gain strength you will take some weight off and then lift past your last max lift. Cycles can be done in a 3 month circuit or what ever you decide. You can even start different body parts on different timed cycles. To find out if I am wrong or right about this, try one body part and see the results. I read the same thing I just wrote. So, I did my legs that way and then I said "damn this works".

9. All sets will be done in perfect form. No cheating. Cheating will hide your true gains. Some days you will cheat more or less.

10. The lifts will be performed in a 2-3 second positive and a 2-3 second negative. It is slow, but it builds muscle faster. Yeah you will not impress anyone by lifting less weight, but you will get bigger. That is what lifting weight is all about. Do not get pulled into the false security state of "you got to lift your max every workout to keep your strength up". I am telling you now that is pure BS.

11. The only time you will lift fast, is to max out and you will only max out every 6 months.

12. You will squeeze the muscle through the whole range of motion.

13. You will stretch between every set.

14. 3 minutes max will be the rest time. Unless you are doing 20 reps.

15. Rest and diet will be the main concern and not the workout.

16. Workouts will not last longer than 1 hour.

20 Rep SQUATS and DEADLIFTS = Warm up and then find a weight that you can do for 12-15 reps and then try to get 20 reps out of it. You might have to stand for up to 30 seconds to get your next rep.

So, here is a list of workouts that you can do as follows:

1. Workout with a Full Gym

2. Workout with a standard gym set (bench, bar, curl bar, dumbbells)

3. Workout without anything

4. Abbreviated workout (very good workout)

WORKOUT WITH A FULL GYM:

Day 1: CHEST

Flat bench press 10,8,8,6

Incline Bench press 8,8,6

DB Flyes 3 sets of 8-10

Dips 3 sets

Day 2: LEGS

20 rep Squats (1 Set after warm up)

20 rep Deadlifts (1 Set after warm up)

5 sets of calve raises

Optional 3 sets of leg curls

Day 3: Off

Day 4: BACK/BICEPS

Pull ups = Either 5 sets of weighted pull ups or 50 reps total with as many sets you have to use to get 50 reps. I have been doing that since I read Arnoldís book and the 50 reps works.

Bent over rows 3 sets of 10-12 reps

4 sets of straight bar curls 10,8,8,6

3 sets of Reverse curls 18,15,12

Day 5: SHOULDERS/TRICEPS

4 sets of Military presses 10,8,8,6

Dumbbell side laterals 10,10,8

Shoulder shrugs 5 sets of 12-15 reps

Skull Crushers 4 sets 12,10,8,6

Dips hands close in 3 sets to failure

Day 6: Off

Day 7: Off

WORKOUT WITH A STANDARD GYM SET (bench, bar, curl bar, dumbbells)

Day 1: CHEST

Flat bench press 10,8,8,6

Incline Bench press 8,8,6

DB Flyes 3 sets of 8-10

Day 2: LEGS

20 rep Squats (1 Set after warm up) or 5 sets of lunges 10,10,8,8,6

20 rep Deadlifts (1 Set after warm up)

5 sets of calve raises (use a board to step on and hold a dumbbell)

Optional 3 sets of leg curls

Day 3: Off

Day 4: BACK/BICEPS

Pull ups = Either 5 sets of weighted pull ups or 50 reps total with as many sets you have to use to get 50 reps. I have been doing that since I read Arnoldís book and the 50 reps works. If you do not have a pull up bar then make one some how or do more bent over rows.

Bent over rows 3 sets of 10-12 reps

4 sets of straight bar curls 10,8,8,6

3 sets of Reverse curls 18,15,12

Day 5: SHOULDERS/TRICEPS

4 sets of Military presses 10,8,8,6

Dumbbell side laterals 10,10,8

Shoulder shrugs 5 sets of 12-15 reps

Skull Crushers 4 sets 12,10,8,6

Dips hands close in 3 sets to failure

Day 6: Off

Day 7: Off

WORKOUT WITHOUT EQUIPMENT:

Day 1: CHEST/TRICEPS

5 sets of Push Ups. Do as many as you can do. Make sure you go slow with them.

3 sets Incline Push Ups. (put your feet on a chair and do a normal push up.)

5 sets of Close Grip Push Ups. (put hands together and do a normal push up.)

3 sets of Dips as many reps you can do. Use two chairs or tables.

Triceps Dips (OPTIONAL) Get 2 chairs and sit on one chair and then put your feet on the other chair. Then lower yourself down so you can dip down with your arms.

Day 2: LEGS

5 sets of wall squats (lay against the wall, put your feet out so when you squat down you knees do not go over your toes. Now squat down to about level, then hold that position for 5 seconds and then press up. Make sure your back is against the wall totally.)

5 sets of One Legged Squats (squat down on one leg while holding onto the wall.**these are very hard if you cannot do them then try Sissy squats. Sissy Squats =hold on to the wall, lean back and squat down.

5 sets of Lunges as many as you can do for 3 sets.

Calve Raises 5 sets (just get a board and do them with one foot at a time)

Day 3: Off

Day 4: BACK/BICEPS

Find a place to do pull us on or make a pull up bar. Do 5 sets to the front of as many reps as you can do to the front over hand grip.

Underhand pull ups 5 sets of what ever you can do.

If you do not have any weights you can use 5 gallon white buckets full of water or dirt for dumbbell curls. Donít tell me you canít find a bucket!!! Go to a paint store. Do 5 sets of 10-12 reps.

Bucket shrugs. Fill 5 gallon buckets up with water and shrug with them.

Day 5: SHOULDERS

Military presses (How to do them. Okay take your buckets and then tie a rope on them and then attach a handle on them (make a handle out of PVC pipe). Make sure you have at least 2 feet of slack. Now, press up with the handles. Have the rope in front of your arms. Do 5 sets till failure. You can use sand bags too for this. That is what I used.

Side laterals use the rope with the buckets and take some weight out of them. 5 sets till failure.

Day 6: Off

ABBREVIATED WORKOUT

This is a workout that you use if you are on a diet or you canít get any bigger no matter how hard you try. This is the workout I am currently on and it works.

Day 1: CHEST/SHOULDERS/TRICEPS

5 sets of Flat Bench 10,10,8,8,6

3 sets of weighted Dips till failure

3 sets of Push Presses 10,8,6

4 sets of Skull Crushers 12,10,10,8

Day 2: Off

Day 3: LEGS

1 set of 20 rep Squats

1 set of 20 rep Deadlifts

5 sets of Calve Raises

Day 4: Off

Day 5: Off

Day 6: BACK/BICEPS

50 reps of pull ups with as many sets as it takes to get to failure or 5 sets of weighted pull ups.

3 sets of Bent Over Rows 10-12 reps

5 sets of Straight Bar Curls 10-12 reps

3 sets of Reverse Curls 15-18 reps

Day 7&8 Off


Arnold Schwarzenegger Workout Arnold's training was intense with lots of volume as well as frequency.

Barbarian Brothers Workout These two guys believed that there is no such thing as overtraining.

Ben Pakulski Workout This man knows what he's doing when building muscle.

Big Ramy Workout He makes a point of cycling his workouts by changing up his sets and reps.

Boyer Coe Workout A serious workout that is about increasing your "work capacity".

Dennis Wolf Workout He has some very specific ideas on training and believes strongly in free weights.

Dexter Jackson Workout The pre-contest training that Dexter would use for 3 to 4 weeks before Mr. Olympia.

Flex Wheeler Workout He is probably the greatest bodybuilder that does not own a Sandow trophy.

Franco Columbu Workout Franco Columbu won 2 Mr. Olympia titles, taking the trophy home in 1976 and 1981.

Frank Zane Workout Frank Zane was voted as the bodybuilder that most guys want to emulate.

Jay Cutler Workout With 4 Mr. Olympia wins Jay Cutler is no ordinary professional bodybuilder.

John Grimek Workout This simple routine is performed only 3 times per week.

Johnnie Jackson Workout He would train with a heavy weight going to his max on each body-part.

Kai Greene Workout Focuses on specific body-parts to improve that muscle group.

Lee Haney Workout Lee Haney is without a doubt one of the all-time top bodybuilding pros.

Phil Heath Workout Phil usually allots 2 hours for his workout that includes 3 to 5 exercises per body part.

Ronnie Coleman Workout The routine Ronnie used to gain his serious muscle mass.

Serge Nubret Workout He did 45-75 sets in a workout while resting less than a minute between each set.

Sergio Oliva Workout The Myth's training had some unusual combinations, using high volume super sets.

Sergio Oliva Jr Training Sergio Oliva Jr. is on a mission to one day step on to the Mr. Olympia stage.

Shawn Rhoden Workout He uses a well-controlled 2-1-2 tempo for all his reps.

Steve Reeves Workout He gained the most muscle training three times a week and no more.

Sylvester Stallone Workout A sample of the type of training he would do for his Rocky Balboa movie.

Tom Platz Workout His training philosophy is he said "the harder the better" simple as that.

Victor Martinez Workout Although he competes like a bodybuilder, training for strength is still his priority.


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