5 Comments March 30th, 2009

are these the best FREE WEIGHT exercises for bodybuilding?

emo.daddy asked:


now, ive heard that free weights are more effective than machines -which is a blessed releif because i **** gyms and cant afford machines at the moment :) -but im just wondering if anybody can just see my list of exericses below and confirm if they are the best free weight ones-are their any missing that would be MORE beneficial?

i curently have a routine which contains all of the following exercises for each intended body part. they are as follows:

chest:
dumbell bench press
dumbell pullover
incline dumbell flys
incline bench press
flat barbell bench press
flat dumbell flys
push ups

triceps:
tricep kickback
overhead tricep extension
barb close grip bench press
barbell skull crusher
tricep push ups
tricep bar dips
tricep bench dips

biceps:
barbell bicep curls
dumbell concentration curls
dumbell hammer curls
dumbell preacher curl

back/lats:
back extension( ball)
dumbell single arm row
chin ups(pull ups)
barbell deadlift

shoulders:
military press
dumbell upright row
dumbell lateral raise
dumbell front raise
seated dumbell shoulder press

abs:
bicycle
captains chair
exercise ball crunch

is this list OK for an aspiring bodybuilder? and also, is 2 sets of 6-8 reps the best for muscle building?
any help will be MUCH appreciated

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5 Responses to “are these the best FREE WEIGHT exercises for bodybuilding?”

  1. Usman A Says:
    April 1st, 2009 at 7:35 pm

    YeSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

  2. MuscleMonsters Says:
    April 1st, 2009 at 11:04 pm

    Those are all good, but heres a few better ones for back and shoulders.

  3. JoJo Says:
    April 5th, 2009 at 8:40 am

    this great for your legs i would add some leg presses in xxx

  4. TRAIN HARD LIVE WELL Says:
    April 7th, 2009 at 6:52 pm

    4 sets, 8 reps, 4 exercises per muscle group.
    Back- Do wide grip pull ups as the chin up puts more on the bi’s.
    Shoulder- Don’t forget the hammer raise- side/front.
    Abs- Dumbell crunch 6 sets of 8 reps.

    That’ll do yer matey.

  5. J J Says:
    April 9th, 2009 at 4:31 am

    Lots of good selection there …

    As for the basics,

    Squats
    Deads
    Bench

    If you can’t do those, well that’s cool – for now. Eventually you will.