If you're looking for some free workout routines because you're short of ideas or want to try something new, this is the right place for you. If you surf the internet you can find plenty of free workout routines, but sometimes they're not very well planned.
If you train 5 days a week you should focus each day on a different muscle group if you're older, while young guys can train the same muscle also twice per week. Of course people on steroids can train the same muscle multiple times a week, but I don't even want to talk about that case. With the 3 days free workout routines you can basically split your workouts to cover all muscle groups keeping the workout duration short (very important, read the importance of short training sessions) and allowing at least one full rest day between workouts.


Yes, the workouts are a little bit longer and it's more difficult to cover all muscle groups in a limited time, but that's why I mostly do compound exercises on these days. Of course in a 2 day routine you have to train 2 groups on the same day, so don't choose chest and back together. When you do chest you always use your shoulder and tricep muscles as well, so you warm them up when you do the bench press for example.
Smaller muscles take a shorter time to heal, so in some cases it's okay to train them two times a week. One of the free workout routines that I recently posted shows you an example of three day workout using only dumbbells.


High protein foods represent a must in your diet when the primary goal is to build more muscle. It depends on how your body responds to them, but generally speaking free weights give you a more complete workout.



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