Free Bodybuilding routines!It'll only cost you if you don't use them! These free bodybuilding routines are short and intense. They work the whole body every session. Use them wisely and they will pay off with new levels of strength and size. Sample full body routine 1Do a general warm up and then... Deadlifts 1x20(bar only) 1x15(med-light) 1x12(heavy) Pulldowns 1x15(light) 1x12-15(heavy) Leg Extensions 1x10-15(light) 1x12-15(heavy) Calf Raises 1x10-12(light) stretch 1x15-20(heavy) Bench Press 1x10-12(light) 1x12-15(heavy) Side Deltoid Raises 1x10-12(light) 1x12-15(heavy) Barbell Curls 1x10-12(light) 1x12-15(heavy) *All heavy sets done to muscular failure. Heavy is a relative term. Use a weight that you can use good form in all the reps and yet causes you to "fail" in the rep range given. Sample full body routine 2Do a general warm up and then... Leg Press Warm Up 1x20(no weight) 1x15(med-light) Load the leg press with your final weight and then do.. Leg Extensions 1x15(light) 1x12-15(heavy) with no rest immediately superset with... One Arm Rows 1x15(light) 1x12-15(heavy) Seated Calf Raises1x10-12(light) stretch 1x15-20(heavy) DB flyes or machine flyes 1x10-12(light) 1x12-15(heavy)immediately superset with... Machine Curls 1x10-12(light) 1x12-15(heavy) Sample full body routine 3Do a general warm up and then... Squats 1x20(bar only) 1x15(med-light) 1x12(heavy) Low Pulley Row 1x15(light) 1x12-15(heavy) Leg Curls 1x10-15(light) 1x12-15(heavy) Leg Press Calf Raises1x10-12(light) stretch 1x15-20(heavy) Weighted Dips 1x10-12(light) 1x12-15(heavy) Preacher Curls 1x10-12(light) 1x12-15(heavy) Sample full body routine 4Do a general warm up and then... Leg Extensions 1x20(light) 1x15(med-light) 1x12(heavy) Leg Extensions 1x10-15(light) 1x12-15(heavy) Calf Raises 1x10-12(light) stretch 1x15-20(heavy) Pulldowns 1x15(light) 1x12-15(heavy) Side Deltoid Raises 1x10-12(light) 1x12-15(heavy) Machine or DB Flyes 1x10-12(light) 1x12-15(heavy) Tricep Pressdowns 1x10-12(light) 1x12-15(heavy) One Arm DB Curls 1x10-12(light) 1x12-15(heavy) Perform these workouts in the order shown. Do one workout every 3 days. If you are still tired or sore, then wait an extra day before the next workout. Remember, the work(heavy) sets are to be done to failure but you must be able to use fairly strict form. If you can't or if you have to "cheat" or use poor form, lower the weight. Muscle is built with good form. Don't listen when people tell you nothing good in life is free. Give these free bodybuilding routines a try. Return from Free Bodybuilding Routines to Workouts
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