FREE WEIGHTS
DUMBBELLS & BARBBELLS
Free weight exercises involve using weights (such as dumbbells or barbells) without the assistance of a machine. They provide a versatile and effective way to build muscle strength and mass.
Full Body Engagement
Unlike machines that isolate specific muscle groups, free weights engage multiple muscle groups simultaneously, including stabilizer muscles. This leads to improved coordination, balance, and overall strength.
Compound Exercises
Time-Efficient Training
By targeting multiple muscle groups simultaneously, compound exercises allow you to achieve a complete workout in less time.
Isolation Exercises
They're also known as single-joint exercises because they involve movement at only one joint. The main goal of these exercises is to isolate and focus on a specific muscle to improve its strength, size, or definition.
Common Examples
Here are some common examples of isolation exercises, categorized by the muscle they target:
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Biceps: Bicep curls (dumbbell, barbell, or cable), concentration curls.
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Triceps: Tricep pushdowns, tricep kickbacks, tricep extensions.
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Quadriceps: Leg extensions.
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Hamstrings: Leg curls.
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Calves: Calf raises (standing or seated).
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Chest: Dumbbell flyes, pec deck machine.
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Back: Lat pullovers.
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Shoulders: Lateral raises, front raises.
Improve Functional Fitness
Many compound exercises mimic real-life movements, such as lifting, pushing, and pulling. This translates to improved functional strength, making everyday activities easier and reducing the risk of injuries.
DUMBBELL & CALISTHENIC EXERCISE WEEKLY PROGRAM
Level: Beginner/ Intermedium / Advanced
Days per Week: 3
Equipment: Bench, Pull-up Bar, Dumbbells, Floor Mat.
Time: 60 Minutes
DAY 1
Abdominal Crunch
Push-up
Pull-up
Chest Press
Bent-Over Dumbbell Reverse Fly
Calf Raise
Shoulder Press
Bicep Curl
Overhead Tricep Extension
DAY 2
Abdominal Leg Raise
Squats
Stiff-legged Deadlift
Lunges
Superman
Hip Raises
Trap Row Ups
Abdominal Planks
Calf Raises
DAY 3
Abdominal Planks
Push-up
Squat
Leg Raises
Back Rows
Lunges
Shoulder Press
Bicep Curls
Tricep Extensions
Lateral Shoulder Raises
Proper Form: Always prioritize proper form to prevent injuries and maximize results.
Watch videos and consider working with a qualified trainer to learn proper technique.
Progressive Overload: Gradually increase the weight, reps, or sets you're lifting to continue challenging your muscles.
Rest and Recovery: Allow adequate rest between workouts to allow your muscles to recover and grow.
Listen to Your Body: Don't push yourself too hard, especially when starting. Rest when you need to and don't train through pain.
This is just a starting point. There are many other great free weight exercises out there. Experiment and find what you enjoy and what works best for your fitness goals.