Muscle Building Free Weight Training Program

If you are looking for a free weight training program, you've found it. In fact, you'll find a number of them on this site, and even better one's in my special report ebook, Fast Mass!. See below how you can get this ebook for free.

This free weight training program is designed to add pounds of muscle to your body.

However, by changing your nutrition intake, this weightlifting routine is also extremely effective for losing fat and building a long, lean, toned and sexy body, whether you are male or female.

You must understand that there are principles and rules for putting together an effective, personalized weight training program.

If you don't follow these rules, you won't make the progress you want. Once you've been using this routine for a little while, and you learn these principles you can take this free weight training program and you can begin testing and experimenting with different exercises, training splits, and training days. But the rules on how to build muscle and lose fat must be followed, no matter what routine you use.

Here's an effective free weight training program where you work each body part once per week on a three day a week weight lifting schedule.

Day 1 Monday

Chest, Back, Calves and Abs

Decline Bench Press
Incline Dumbbell Press
Dumbbell Rows
Dumbbell or Machine Pullover
Weighted crunches
Donkey Calf Raises

Day 2 Wednesday

Hamstrings and Quads

Superset: Leg Curls followed by Stiff-legged Deadlift
Superset: Leg Extensions followed by Leg Press

Day 3 Friday

Shoulders, Triceps, and Biceps

Dumbbell Upright Rows
Incline Dumbbell Laterals
Tricep Pressdown (Drop set)
Dips
Spider Curls
Incline Dumbbell Curls

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Break in to this free weight training program. For the first few weeks, try working out 3 times per week on nonconsecutive days, performing 2 working sets of each exercise, doing 12 - 15 reps per set.

Don't train to failure. After about a month, you can lower the reps to the 8 - 10 rep range. Start training to failure on some sets. Keep the reps in the 12 - 15 range on leg curls and leg extensions.

After another month, begin training to failure on all working sets and you can go as low as 6 reps per set. Again, keep in the 12 - 15 range on leg curls and leg extensions.

Keep in mind that this free weight training program is the best way to build muscle mass but it's also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.

There are plenty of weight lifting programs, weight training information, nutrition, supplementatinon and goal setting information available to you on this site. Check out a bunch of our weightlifting articles