Free Weights


Example Exercises


Goblet Squat Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, then drive back up and repeat.

dumbbell press

Dumbbell Bench Press Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.


One Leg Deadlift Hold two dumbbells in front of your thighs, palm facing inwards. Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor. Pause, then return to upright position.

arm row

Single Arm Row Begin with your right hand and right knee on a bench or knee height flat surface, your left foot stepped out wide and a dumbbell in your left hand, hanging down.
With your back in a neutral position and left knee soft, drive your left elbow up, lifting the dumbbell to your torso. Lower back to start.

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Sets 3 4 Rest 3 4 Rest Rest
Reps 10 8 - 10 8 - -
Rest Between Set 30s, 60s 30s, 30s, 60s - 30s, 60s 30s, 30s, 60s - -
Variation No YES - YES No - -
Rest Day No No YES No No YES YES

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