| Here is a free weight lifting program that you can do | | | | Extensions. |
| at home. It is small and can help you build strength and | | | | Legs: Leg Extensions; Lunges; Front Squats; Lying Leg |
| some muscle. Nothing fancy, nothing scientific, but this | | | | Curls; Donkey Calf Raise; Stiff Leg Dead lifts. |
| program is effective. But before you start, always do | | | | This free weight lifting program is nothing special. It is |
| your warm-up and proper stretching first. This is very | | | | just a simple routine to help you build muscles. The |
| essential to improve your range of motion and to avoid | | | | important thing is that you progress in each day and |
| injury. | | | | see how effective it is after a few routine lifting. When |
| Use dumbbells so you can turn your hands inwards; | | | | you get use to the routine, the tendency is that your |
| your thumbs facing each other. This little trick will be | | | | body adjusts to the rigid program and the routine is no |
| more natural for your rotator cuffs and would put little | | | | longer a challenge. To avoid that, use a heavier set of |
| strain in your exercise. But do dumbbells in a way that | | | | dumbbells at the last set of the same exercise and for |
| you are most comfortable. And do it at a pace that | | | | the same amount of repetitions. |
| you can keep; you do not want to pass out in the | | | | Adding more weights and doing more repetition each |
| middle this weight lifting program. | | | | day you progress can help you keep interested and |
| Do a 20-minute stretching and warm-up before you | | | | challenged and help work those muscle. This free |
| start: | | | | weight lifting program will make you stronger and |
| The Program: Upper Body - Rest - Legs - Rest - | | | | healthier. If ever you hit a plateau, reflect on you intake |
| Upper Body - Rest - Legs - and so on. This means | | | | of food, if you are eating enough vitamins and nutrients. |
| that you have to do upper body workout the first day | | | | Enough rest can help in your progress; or a stress-free |
| and then the second day, you rest. The third day you | | | | life can be very good for your progress. Know when |
| focus on your leg workout and then the fourth day, | | | | you need to stop your weight lifting routine and when |
| again you rest. This goes one for about 3 weeks. | | | | you should change it up. |
| Upper Body: Seated Dumbbell Shoulder Press; Bent | | | | Always challenge yourself to new and harder routines. |
| Over Barbell Rows; Incline Dumbbell Press; Shrugs; | | | | If you stop improving, find out why so you correct it |
| Standing Barbell Curls; Ab Crunches; Lying Triceps | | | | and get on with this free weight lifting program. |