Free Weight Routine

by Daniel Coules
(London, UK)

Monday/ Day 1 - Chest & Shoulders

10 minute warm up on treadmill or rower

CHEST
- Flat Bench Press: 4 sets, Reps: 12,10,8 & to failure *
- Inclined Bench Press: 3 sets, 12,10,8 Reps *
- Dumbbell Flys: 3 Sets: 12,10,8 Reps *
- Press Ups: 3 sets to failure

SHOULDERS
- Standing Barbell press: 4 sets, Reps: 12,10,8, to failure *
- Upright Barbell row: 3 sets, 12,10,8 Reps *
- Mixed Raises (Front and Lateral) in turns, 3 sets 12 Reps each side
- Seated Barbell Press (military press)
2 sets 12 Reps


Wednesday/ Day 2 - Back & Arms

10 minute warm up on treadmill or rower

BACK
- Deadlift (straightleg) 4 sets, Reps: 12,10,8& to failure *
- Bent Over Row, 3 Sets, 12,10,8 Reps *
- Barbell Shrugs, 3 sets 12,12,10 Reps *
- Single Arm Row, 3 sets 12,10,8 reps *

Arms
- Single arm bicep curls, 3 sets 12,10,8 reps *
- Overhand grip EZ bar curls, 3 sets 12,10,10 reps
- Overhead tricep exctentions, 3 sets 12,10,8 reps *
- Dumbell Kickbacks, 3 sets 12,10,12 reps
- Wrist Curls, 3 Sets to failure


Friday/ Day 3 - Legs & Abs

10 minute warm up on treadmill or rower

LEGS
- Squats: 4 sets, 12,10,8 & to failure *
- Split Squats (Lunges) 3 sets 12,10,8 reps
- Leg Extentions 3 sets 12 reps
- Hamstring Curls 3 sets 12 Reps

AbS
- Crunches 3 sets to failure
- sit up and twist 3 sets to failure
- V Sits (torso and legs come up) 3 sets to failure
- Side crunches 3 sets to failure