Workout Programs → All Free Weights
The All Free Weights program is one of many Gyminee workout programs. Sign up for a FREE Gyminee account and start tracking your progress towards this workout, or find another one that you like.

Summary

2 Workouts / 11 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

rbarabash Spatial bugzz mithin LindaT thunderchump kemper snoggle

Workout Program Description

This is a 2 day-a-week workout program that contains only free weight (dumbbell) exercises. The program deals only with the upper body (no legs).

Workouts

Description

This workout focuses mainly on the pectoral and tricep muscle groups. If you are just starting out, begin with low weight dumbbells (10-20 lb) and work your way up if you need more of a challenge. All suggested weight values are given in total weight, i.e., 50 lb means two 25 lb dumbbells.

You need a Flash plugin to view this player
 Bench Press - Dumbbell, Flat
3 sets: 10 reps, 10 reps, 10 reps
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth m...
You need a Flash plugin to view this player
 Bench Press - Inclined, Hammer Grip
3 sets: 10 reps, 10 reps, 10 reps
Grab a dumbbell for each hand. Lay on the bench with the head, shoulders...
You need a Flash plugin to view this player
 Flyes - Dumbbell, Declined
3 sets: 10 reps, 10 reps, 10 reps
Using a decline bench, hold dumbbells together at arms' length above your...
You need a Flash plugin to view this player
 Tricep Press - Dumbbell, Seated
3 sets: 10 reps, 10 reps, 10 reps
Sit on a bench with a straight back, feet flat on the floor, and back firmly ...
You need a Flash plugin to view this player
 Tricep Extension - Dumbbell, Lying, Supine
3 sets: 10 reps, 10 reps, 10 reps
Like on your back on a flat bench with two dumbbells at arm's length above...
You need a Flash plugin to view this player
 Tricep Kickbacks - Dumbbell
3 sets: 10 reps, 10 reps, 10 reps
Stand to the right of a flat bench. Bend your left knee and rest it on the...

What People are Saying

towens

Why did I choose this workout?

I have never been one to use the free weights, but felt since I am taking this class, I would try it and see how it is. I have been doing free weights for about a week now...and love it.

Created 4 days ago by towens

kerrybra

Why I chose ths work out

I chose this workout because it is easy and something i can do at home when I have the free time.. I dont have to go out and drive in traffic to get my workout on... lol

Created 4 days ago by kerrybra

dmedrano

Why I chose this workout

I chose this workout because this is something that you can do at home as long as you buy a few free weights. This workout also includes 6 different exercises which give many different varities.

Created 7 days ago by dmedrano

marktcoleman

Print Out

It would be nice if there was a function that allowed you to print out the workout in a neat fashion - which includes an illustration of the maneuver. Anyone know how to do this?

Created 2 months ago by marktcoleman

Gk

why

Hi,how come im only with old guys on this work out??anyway im new to this gym stuff so you guys should help me out,PLEASE!!

Created 10 months ago by Gk

StephenB

Yeah, I would suggest using a separate program for leg exercises.

Created about 1 year ago by StephenB

absmith

I like this program, but...

It neglects working out the legs. Leg muscles burn more calories than upper body muscles, so I feel it is important to work those as well. Good for an upper body workout though.

Created about 1 year ago by absmith

Latest Users

djinglays

djinglays

ol sa from grenoble, Rhone-Alpes

stekel

stekel

Paul Stekelenburg from Netherlands (Medi-Fit)

clipboarder

clipboarder

Philip Foeckler from Mountain View, California (Stanford Gym)

x255

x255

d vd from Netherlands

towens

towens

Tarah Owens from Gilbert, Arizona (Lifetime Fitness)

BunDLeZ

BunDLeZ

Knowledge Anglin from Tampa, Florida

pjsingh

pjsingh

pj singh from United States

crazyd17

crazyd17

dayle dillon from Chicago, Illinois (XSport fitness)