The fact is, that the fastest bodybuilding results come from free weights, since when you lift a free weight your body needs to use many more muscle fibers in order to both stabilize and control the weight as it is lifted. In a machine, the control and stabilization are provided by the machine itself.
While I am not advocating that machines be banned from a workout, I am certainly proposing that one should focus on free weight basic exercises in order to get the fastest bodybuilding results.
With these thoughts in mind, this week I challenged myself to not use a single machine in order to do my workouts. Here is what I came up with:
Workout Note: Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.
FREE WEIGHTS ONLY BODYBUILDING SHOULDERS/ARMS WORKOUT – DAY 1 (SUNDAY)
Dumbbell Shoulder Press 3 sets of 8-10 reps (Rest: 60 seconds)
Dumbbell Upright Rows 3 sets of 10-12 reps (Rest: 60 seconds)
Side Laterals (Rest: 60 seconds) 3 sets of 10-12 reps (Rest: 60 seconds)
Bent Over Lateral Raises 3 sets of 12-15 reps (Rest: 60 seconds)
Incline Curls 3 sets of 10-12 reps (Rest: 60 seconds)
Concentration Curls 3 sets of 10-12 reps (Rest: 60 seconds)
Hammer Curls 3 sets of 12-15 reps (Rest: 60 seconds)
Lying Dumbbell Triceps Extensions 3 sets of 10-12 reps (Rest: 60 seconds)
Overhead Dumbbell Triceps Extensions 3 sets of 12-15 reps (Rest: 60 seconds)
Triceps Dips (on parallel bars) 3 sets of 12-15 reps (Rest: 60 seconds)
FREE WEIGHTS ONLY BODYBUILDING LEG WORKOUT – DAY 2 (MONDAY)
Wide Stance Squats 4 sets of 8 reps (90 sec rest)
Medium Stance Squats 4 sets of 8 reps (Rest: 60 seconds)
Lunges 3 sets of 12 reps (Rest: 90 seconds)
Dumbbell Stiff Legged Dead-lifts 4 sets of 12 reps (Rest: 60 seconds)
Hanging Dumbbell Leg Curls 4 sets of 8-10 reps (60 sec rest) Note: I performed this exercise with a dumbbell in between my ankles and hanging from the pull-up bar. (Rest: 60 seconds)
Walking Lunges (pressing with the heels in order to emphasize the glutes and the hams) 3 sets of 13-15 repetitions. (Rest: 90 seconds)
One Legged Dumbbell Calf Raises (using the doorstep to inside the house as my platform) 6 sets of 15-25 reps (Rest: alternate back and forth without resting)
FREE WEIGHTS ONLY BODYBUILDING CHEST/BACK/ABS WORKOUT – DAY 3 (TUESDAY)
Incline Bench Press 3 sets of 8-10 reps (Rest: 60 seconds)
Chest Dips 3 sets of 8-10 reps (Rest: 60 seconds)
Incline Flyes 3 sets of 12-15 reps (Rest: 60 seconds)
One Arm Dumbbell Rows 3 sets of 12-15 reps (Rest: 60 seconds)
Close Grip Chins (Reverse Grip) 3 sets of 8-10 reps (Rest: 60 seconds)
Wide Grip Pull-ups to Front 3 sets of 8-10 reps (Rest: 60 seconds)
Hanging Leg Raises 3 sets of 15-20 reps (Rest: 60 seconds)
Bicycle Crunches 3 sets of 20-25 reps (Rest: 60 seconds)
Weighted Crunches 3 sets of 12-15 reps (Rest: 60 seconds)
Conclusion
Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.
After a month, I will post another bodybuilding routine for you to use.
Until then,
Take care and Train Hard!