Free weights are any type of weight equipment not attached to a cable. Dumbbells, barbells and your own body weight are considered free weights. Free weights allow you to complete exercises utilizing full range of motion, and they challenge your muscles from varied angles. Your free weights exercise plan should cover all of your body's major muscle groups. When performing the following exercises, allow 48 hours of rest between muscle groups. Complete six to eight repetitions to increase size, 10 to 12 repetitions to increase muscle strength and 12 to 15 repetitions to increase muscle endurance.
Biceps
Arm curls strengthen the brachioradialis, brachialis, biceps brachii and anterior deltoid muscles. Sit in a chair or on a bench and hold a dumbbell in each hand with your arms hanging down by your sides and palms facing the body. Exhale and bend your right elbow, rotating your palm up before your forearm reaches a horizontal level. Inhale as you lower the weight to your side. Perform the exercise with the left arm. Perform the desired number of repetitions and sets, alternating arms.
Triceps
Triceps extensions strengthen the medial, lateral and long heads of the triceps brachii muscle. Lie on a flat bench and grasp a barbell with an overhand grip. Your arms should be vertical. Inhale and lower the barbell to your forehead or behind your head by bending your elbows. Exhale and extend your arm by straightening the elbow. Repeat this movement for the desired number of repetitions and sets. Lowering the bar to your forehead focuses the work on the lateral and medial heads of the triceps brachii muscle. Lowering the bar behind your head focuses the work on the long head of the triceps brachii.
Shoulders
Seated dumbbell presses strengthen your middle deltoids as well as the trapezius, serratus anterior and triceps brachii. Sit on a bench with your back straight. Hold a dumbbell in each hand at shoulder height with your palms facing forward. Exhale and extend both arms vertically. Inhale and bring your arms back down. Repeat this movement to complete the desired number of repetitions and sets.
Chest
Push-ups strengthen the pectoralis, triceps brachii, anterior deltoid and abdominal muscles. Place your hands shoulder-width apart on the ground with your arms extended. Keep your head in alignment with your spine. Males perform a standard push-up with the hands and toes on the ground. Women often perform a modified push-up with the hands and knees on the ground. Inhale and bend your elbows to lower your body toward the ground. Exhale and push back up by straightening your elbows. Repeat this movement until the desired number of sets and repetitions are complete.
By varying the position of your hands and chest, you can isolate a different aspect of the pectoralis muscle. When you perform a push-up with your feet on a higher surface, such as a bench or chair, you isolate the upper portion of the pectoralis muscle. Lifting your chest higher isolates the lower part of the pectoralis muscle.
Back
The one-arm dumbbell row strengthens the latissimus dorsi, teres major and posterior deltoid muscle. Place one knee on a flat bench. Grasp a dumbbell with your opposite arm, palm facing in. Exhale and lift your arm by bending the elbow and bringing the arm and dumbbell as close to your body as possible. Inhale and lower your arm back to the starting position. Repeat this movement until the desired number of repetitions and sets are complete.
The stiff leg deadlift strengthens the muscles that run along the sides of the spinal column, the gluteus maximus muscles and the hamstrings. Rest a barbell on the ground. Stand with your feet hip-width apart in front of the barbell as it rests on the ground. Inhale and bend forward from the waist to grasp the bar. Keep your chest forward, your back straight and your legs as straight as possible. Grasp the bar using an overhand grip; relax your arms. Exhale and stand up straight by rotating your hips forward. Keep your abdominal muscles tight and your back slightly arched for support. Inhale and lower the barbell to toward the ground, but don't let the bar touch the ground. Repeat. Perform the desired number of repetitions for two to three sets of exercise.
Legs
Dumbbell squats strengthen the quadriceps and gluteal muscles. Begin with your feet hip-width apart and dumbbells in each hand, palms facing in. Inhale and lower your body toward the ground by bending the knees. When your thighs are horizontal to the ground, exhale and extend your legs, returning to starting position. Keep your head aligned with your spine throughout the movement. For this exercise, use lighter weights and 10 to 15 repetitions for two to three sets.
Abs
The plank exercise strengthens the abdominal muscles. Lie face-down on the ground or on an exercise mat. Place your forearms and elbows underneath your chest and then prop yourself up on your elbows and toes. Maintain a flat back, not allowing your hips to sag, and hold this position for 30 to 60 seconds, breathing normally. Repeat for two to three sets. If you've never performed the plank before, begin with 30 seconds and add 10 seconds each exercise session until you reach 60 seconds.
References
- "Strength training Anatomy"; Frederic Delavier; 2006
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