Free Workout Plans
Looking for free workout plans?
We know you’re serious about your fitness decisions, and we’ve put together workout regimens that will take the work out of the workout.
Are you an amateur just exploring the wide world of fitness or are you an experienced bodybuilder looking for serious bodybuilding routines?
>>Click here for a sneak-peak at one of our complete workout plans
Free Workout Plans - Fresh From Our Site
Our database of downloadable fitness and bodybuilding workout plans is growing. This is also the place to look for equipment reviews.
We can start at the beginning by explaining the various types of equipment to you. That way you’ll not only know if you need this or that, but you’ll also know why.
Do you have questions about fitness nutrition? We can answer them. If you want to learn about fitness supplement reviews, we can tell you everything there is to know. We will explain what each one is and what it will do for you.
If you’re looking to improve your flexibility, bolster your cardiovascular strength, increase your endurance, or just reduce your body mass index, you can start here.
Free Workout Plans - Some Basic Concepts
Body mass index is a formula based solely on weight and height to indicate your level of fitness. It’s your height divided by the square root of your weight. Actually, it’s a myth that it measures your body fat. All it tells you is whether you carry too much fat for your height, which you can tell by looking in the mirror. It’s true that this measurement has some use, but there’s more to it.
Many fitness gurus also look at girth, or the measurement around the waist. If you’re a man, it should be less than 35 inches (90 cm). A woman should measure under 33 inches (83 cm). This is based on the fact that fat distribution over the abdomen has become a reliable predictor of cardiac risk.
Free Workout Plans - Starting Up
If you’re a beginner, the most important thing for you to do is get moving! Whether you go to a gym or invest in your own equipment to exercise at home, just do it regularly. The amount of weight that you push or press does not matter at this point. Do the routines slowly and without the stress of much weight so that you learn proper form. As you become stronger, you will add more weight to your workout.
You can start with a flat bench press. It’s the bench with the weight resting on a rack at the head of the bench. To do this, you lie down on the bench, and it’s important to keep your feet flat on the floor. Your head and shoulders, as well as your shoulder blades and butt, should be firmly pressed into the bench. You’ll arch your back slightly so that your chest points upward. Then you grip the bar that’s in the rack so that your hands are slightly wider than your shoulders. Inhale as you lower the bar down to your chest, parallel to your nipples. Exhale when you press it upward.
Free Workout Plans - Safety During Workout
There are important points to make in the interests of safety. Always secure the weights on the bar with a collar. Always work with a spotter who will be there to steady your work. Never lower the weight too quickly or allow it to bounce on your chest, or you could sustain rib fractures.
Do eight repetitions for a set, and after three sets you can move on to other routines. The incline bench press will strengthen the anterior deltoids and upper pectorals. Decline bench presses work on the lower pectorals, but save them until you’ve gained some experience.
Next you’ll do some military shoulder presses, some dumbbell work on alternating sides, ab crunches—at least five dozen for starters—and then your first workout is finished.
Free Workout Plans - Changing Gear
Wait two days to work out again, and this time you’ll strengthen your back with some front pulldowns, either sitting or standing.
Sitting is best for beginners; keep your hands spaced out wider than your shoulders, and don’t lean back when you pull down.
Barbell rows are also great for this; you stand and bend over so your shoulders are over your feet. Grasp the barbell with hands at shoulder width on the bar. Pull the barbell up into your abdominal area as if you were rowing it upward. Be certain to keep your shoulders back and your head up while you do this to avoid injury.
Next take a seat on the Scott bench, named after the first Mr. Olympia, the strange-looking perch anchored behind a slanted board. You sit down and rest your arms on the slanted board, holding dumbbells in each hand, and curl up until your forearms reach your biceps.
After that, you’ll lie down again, this time with the EZ curl bar; your hands are closer together on this piece of equipment, which angles your palms to put your lower triceps to work. Last but not least, you’ll finish up Day Two with alternating leg raises until you can’t do them anymore.
Guides for this routine and others like it are available on this website. If you want to practice the workout described above, download the beginner bodybuilding workout plan. When you download our plans, you can print them and take them to your gym, and you can save them to your hard drive.
Free Workout Plans - Conclusions
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