Free Weight Lifting Program

Here is a free weight lifting program that you can do at home. It is small and can help you build strength and some muscle. Nothing fancy, nothing scientific, but this program is effective. But before you start, always do your warm-up and proper stretching first. This is very essential to improve your range of motion and to avoid injury.

Use dumbbells so you can turn your hands inwards; your thumbs facing each other. This little trick will be more natural for your rotator cuffs and would put little strain in your exercise. But do dumbbells in a way that you are most comfortable. And do it at a pace that you can keep; you do not want to pass out in the middle this weight lifting program.

Do a 20-minute stretching and warm-up before you start:

The Program: Upper Body - Rest - Legs - Rest - Upper Body - Rest - Legs - and so on. This means that you have to do upper body workout the first day and then the second day, you rest. The third day you focus on your leg workout and then the fourth day, again you rest. This goes one for about 3 weeks.

Upper Body: Seated Dumbbell Shoulder Press; Bent Over Barbell Rows; Incline Dumbbell Press; Shrugs; Standing Barbell Curls; Ab Crunches; Lying Triceps Extensions.

Legs: Leg Extensions; Lunges; Front Squats; Lying Leg Curls; Donkey Calf Raise; Stiff Leg Dead lifts.

This free weight lifting program is nothing special. It is just a simple routine to help you build muscles. The important thing is that you progress in each day and see how effective it is after a few routine lifting. When you get use to the routine, the tendency is that your body adjusts to the rigid program and the routine is no longer a challenge. To avoid that, use a heavier set of dumbbells at the last set of the same exercise and for the same amount of repetitions.

Adding more weights and doing more repetition each day you progress can help you keep interested and challenged and help work those muscle. This free weight lifting program will make you stronger and healthier. If ever you hit a plateau, reflect on you intake of food, if you are eating enough vitamins and nutrients. Enough rest can help in your progress; or a stress-free life can be very good for your progress. Know when you need to stop your weight lifting routine and when you should change it up.

Always challenge yourself to new and harder routines. If you stop improving, find out why so you correct it and get on with this free weight lifting program.

Robert Grazian is an accomplished niche website developer and author. To learn more about weight lifting [http://homegymworkouts.info/free-weight-lifting-program] visit Home Gym Workouts [http://homegymworkouts.info] for current articles and discussions.