working out with freeweights?

Alex

Diamond Member
Oct 26, 1999
6,995
0
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hey
my roomate just got a bench and loadsa freeweights so if i can mimic my workout at the gym with well freeweights and a bench then it will save me loadsa time...
thing is im too dependent on the machines so does anyone know any websites that have like simple dumbell excercises for different muscle groups?

i tried googlin it but theres way too much crap to wade through so maybe someone knows one of the top of their heads...

thx

-frang
 

StageLeft

No Lifer
Sep 29, 2000
70,150
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You can scour bodybuilding.com but I'll give you some examples. BTW, most experienced weightlifters/bodybuilders will tell you that the majority of machines are only to supplement a good workout already based around free weights. You don't need machines at all, so don't worry about not having them! Also bodybuilding.com has illustrations of a lot of excercises.

Chest:
flat/incline bench press
flat/incline flyes
flat/incline dumbells press
dips (I can't get a good chest workout from dips for some reason but most people can)

Back:
pullups
bent barbell rows
dumbell rows
over the head dumbells (this is done by lying on your back and with a dumbell in your hands and your arms pointing backwards to the ground moving them upwards to work your lats; not sure of the real name though!)

Biceps:
I think you can figure it out :)

Triceps:
close grip bench press
kickbacks
over the head press: sit on a vertical bench and with upper arms shooting up vertically your lower arms will go up and down to work tris)

Shoulders:
Military press
dumbell press
lateral raises

Legs:
Squats (best)
sissy squats (hardly anyone does them but they do work)
leg extensions, if available
calf raises - you can do one calf at a time and stand on a couple of plates stacked to give you enough range of motion. Hold a dumbell if needed
hamstrings: Good mornings, AKA straight leg deadlifts

Also do deadlifts for hamstrings and lower back!