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.
#1. Sample full body routine
Do a general warm up!
- Deadlifts 1×20 (bar only) 1×15 (med-light) 1×12 (heavy)
- Pulldowns 1×15 (light) 1×12-15 (heavy)
- Leg Extensions 1×10-15 (light) 1×12-15 (heavy)
- Calf Raises 1×10-12 (light) stretch 1×15-20 (heavy)
- Bench Press 1×10-12 (light) 1×12-15 (heavy)
- Side Deltoid Raises 1×10-12 (light) 1×12-15 (heavy)
- Barbell Curls 1×10-12 (light) 1×12-15 (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.
#2. Sample full body routine
Do a general warm up!
- Leg Press Warm Up 1×20 (no weight) 1×15 (med-light)
Load the leg press with your final weight and then: - Leg Extensions 1×15 (light) 1×12-15 (heavy) with no rest immediately superset with…
- Leg Press 1×15-20 (heavy)
- One Arm Rows 1×15 (light) 1×12-15 (heavy)
- Seated Calf Raises 1×10-12 (light) stretch 1×15-20 (heavy)
- DB flyes or machine flyes 1×10-12 (light) 1×12-15 (heavy) immediately superset with…
- Machine Press(incline or flat) 1×10-15 (heavy)
- Machine Curls 1×10-12 (light) 1×12-15 (heavy)
#3. Sample full body routine
Do a general warm up!
- Squats 1×20 (bar only) 1×15 (med-light) 1×12 (heavy)
- Low Pulley Row 1×15 (light) 1×12-15 (heavy)
- Leg Curls 1×10-15 (light) 1×12-15 (heavy)
- Leg Press Calf Raises 1×10-12 (light) stretch 1×15-20 (heavy)
- Weighted Dips 1×10-12 (light) 1×12-15 (heavy)
- Preacher Curls 1×10-12 (light) 1×12-15 (heavy)
#4. Sample full body routine
Do a general warm up!
- Leg Extensions 1×20 (light) 1×15 (med-light) 1×12 (heavy)
- Leg Extensions 1×10-15 (light) 1×12-15 (heavy)
- Calf Raises 1×10-12 (light) stretch 1×15-20 (heavy)
- Pulldowns 1×15 (light) 1×12-15 (heavy)
- Side Deltoid Raises 1×10-12 (light) 1×12-15 (heavy)
- Machine or DB Flyes 1×10-12 (light) 1×12-15 (heavy)
- Tricep Pressdowns 1×10-12 (light) 1×12-15 (heavy)
- One Arm DB Curls 1×10-12 (light) 1×12-15 (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.
