The Best Free-Weights Workout Plan To Build Strength
When most people want to get bigger they try to target specific muscles. And when they want to get stronger they focus on specific exercises. But this four-week plan is different because it is built around movement patterns.
In the first workout you’ll perform a series of pushing moves, which work your chest, quads, shoulders and triceps. In the second you do four pulling exercises, which work your back, hamstrings and biceps. In the final workout, you do moves that involve either rotation or the resistance of rotation.
The result? Balanced, full-body strength and muscle gains that will also get you moving fluidly and athletically.
How to do it
Follow the sets, reps and rest instructions for each move to get the maximum benefit. Do each workout once a week for four weeks, aiming to increase the amount you lift each week – and make sure you note how much you lift in each session to track your progress and keep yourself motivated.
Workout 1: Push
1 Dumbbell bench press
Sets 3 Reps 10 Rest 60sec
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