Free Workout Guides

The difference between a female workout and a male workout is.. Nothing!
Alot of women do not under stand this.

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Average: 5 (1 vote)

Tempo in the gym will make even the easiest exercises seem extremely difficult.

Tempo is usually shown by 4 numbers for example 3110 or 1130.

What does this mean?

Each number is the length of time in seconds you will spend at a specific phase of a lift. The meaning of a number in a certain position varies depending on the lift, as different lifts begin in different phases.

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Average: 5 (3 votes)

The Shoulders | Deltoids Free Workout Plan Program Routine

1. Push Press
Sets: 4 Reps: 6
Notes: Push yourself very hard.

2. Machine Military Press (Shoulder Press)

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Average: 5 (1 vote)

This guide is for people who are new to working out.

There are some simple things people use to get started; some of these are the FITT and SMART principals.

FITT stands for:

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Average: 5 (2 votes)

Arnold Schwarzenegger’s workout

During this program you must also do 10 minutes of abs each day.

Since you'll be working each body part once every three days, this ensures that you are allowing enough time for a full recovery.

This is how your week’s layout will look:

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There are some major reasons for having a spotter at the gym, some of these are:

Safety

• The obvious one, safety.
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Hey guys, hope you enjoyed our last video, here's a great one that shows a few different back exercises that are great to give you that sexy toned back.

Once again Dylan demonstrates how to do these workouts.

If you guys want to share a few of your own videos up on our website just send us a link or e-mail. info@freeworkoutguides.com.

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Average: 5 (7 votes)

The epic workout

In order for Brad Pitt to get ready for the role in the movie Troy, He dropped cigarettes and sharply cut back on beer and chips, although he did allow himself the occasional treat: McFlurry shakes from McDonald’s, “though it was more for a little taste of home, you know, a little Americana.”

Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. “The first three months were daunting and not fun at all.” His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.

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Average: 5 (5 votes)

OKAY, so Monday I performed an upperbody split routine and ta session alone was fairly brutal as I did a strip set after my 4 sets of 6 rep on 4 exercises (2 super sets), but then I had to go and do the following workout finisher. This was a BIATCH to complete!!!

Descending Metabolic Pairing

Chin Ups Paired With Dips. Basically what I did was 55 reps of each exercise (55 chin ups and 55 parallel bar dips) but I alternate between the 2 exercises, starting at 10 reps for each and then descending down through the rep range until I perform 1 rep for each exercise.

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Average: 5 (1 vote)

Hey guys here's another video from Dylan. I'm working on getting more and more videos up on the site and on youtube (http://ca.youtube.com/user/freeworkoutguides). If you have any videos of yourself / training be sure to send me a link or upload it to the site.

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Average: 5 (5 votes)

300 Workout

Hi all, I'm sure a lot of you have all heard of the popular 300 workout.

The 300 Workout:

* Pullups - 25 reps
* Deadlifts with 135lbs - 50 reps
* Pushups - 50 reps

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Average: 5 (2 votes)

# 4-Day Weight Training Routine

This plan is perfect for Beginners and involves the whole body. The workout is done on Monday, Tuesday, Thursday and Friday.

Day 1. Chest, Shoulders and Abs

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Average: 5 (1 vote)

What is a Set and a Rep?
A rep is the number of times you perform an exercise before a rest period.
A set is the number of cycles of reps that you complete.

How Many Sets should I do?
Research shows that a beginner can get the same benefits from doing one set then a beginner doing three or four. The reason for this is because muscles respond quickly to resistance exercise in untrained individuals. However, after about three months, individuals will become less responsive and multiple sets (three to five sets) will become necessary.

Your vote:

Average: 5 (4 votes)

Biceps can help everyone in many ways. They don't only look good but they can increase your strength dramatically as well.

The best way to build biceps are not heavy weights...an often mistake by many beginning body builders. The best way to build your biceps are to use comfortable weights. What this means is that your not using other muscles to help lift your weight. Your biceps are solely lifting they wait by itself.

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Average: 4.9 (10 votes)

Look like Tyler Durden
In order to get that muscular and shredded look for the movie Fight Club; Brad used an intense workout routine for amazing results. His workout was characterized by focusing on one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass fast, because muscles grow during rest periods and not during the actual time in the gym.

Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.

Here are the exercises that made up his workout. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough that to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. Remember, proper form is a must!

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Average: 4.8 (6 votes)

The Fullbody Blitz workout. Builds a strong all around powerful body. A ideality of this workout is that it bulks up the arms slightly more-so than the other sectors of the body.

Chest

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Average: 4.8 (4 votes)

To get big arms you need to work your biceps and triceps separately, other than just using them to assist in chest, back and shoulder exercises.

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Average: 4.7 (3 votes)

WHAT IS PARKOUR

Free Running is basically a sport consisting of efficient acrobatic movements in a normal urban environment. One basic attribute is getting to one's destination in a unique and direct way. For example, instead of walking around a city block, Free Runners would go straight through the middle using common obstacles to their advantage. The way one overcomes these obstacles is a huge part of Free Running. Anyone can walk down stairs or climb over a wall, but the ability to do these things in the most efficient way possible is the key idea in this sport. As tricks and techniques are learned, new paths become available and the precision of one's movements increases.

Parkour is another term for the sport, which involves minor differences. The main difference is that flips and certain specific tricks are not practiced in Parkour, but are included in the sport of Free Running. Because flips are believed to be less efficient, they do not play a role in Parkour, in which the goal is oriented around precision and efficiency. I both agree and disagree because I find that doing flips in the right situations can, in fact, be the quickest path to reach my destination.. Another difference is that Parkour is typically non-competitive. Those who practice Parkour believe that competition will contradict the ideals they hold, making the sport a big 'race to the finish' instead of something one enjoys doing with friends who share a passion for the sport.

Parkour is one of the fastest growing forms of exercise right now, and it was originally introduced by the French. With the aim to get from one place to another with precise movements that have the utmost efficiency with regards to both time and energy expended, it requires large physical demands by the body to perform these exercises correctly. Parkour has gradually been introduced into pop culture through appearances in movies, music videos, TV shows, video games, and finally in literature. A few examples where it can be seen are in the James Bond movie, Casino Royal, in one of Tony Hawk's skateboard video games and in Splinter Cell.

Your vote:

Average: 4.5 (2 votes)

Crossfit Training Advanced workout is high intensity and will build noticable muscle results in less than 3 weeks. Cross Fit Advanced Training focuses on building a well-rounded, fullbody workout with maximum strength and power benefits.

20 Pullups
20 Dumbell Thrusters (Squat with Shoulder Press)
20 Overhead Squats (Lift bar over head squat down and come up still holding bar over head)
10 Dumbell (Kettlebell) Snatches (Squat then pull weight all the way up)
2 mintues standing spinning on a bike, maximum intensity

Rest 3 minutes. Repeat Circuit 3 times.

GREAT RESULTS.
3 WEEK PROGRAM!!

Your vote:

Average: 4.5 (2 votes)

Razor Sharp Training is Intense Training that pushes your muscles to fatigue.

Perform this workout Mon Wed Fri. (3 times a week for max results)

This workout builds a stable core and rips the body within 3 weeks of solid commitment and proper eating.

Try this workout. If you have any questions remember to e-mail your two personal trainers;
Justin: hinchunit@hotmail.com
Dylan: dylan_hickey11@hotmail.com

Your vote:

Average: 4.5 (2 votes)

My interest with rock climbing began when I decided I needed a good back and bicep workout. I went rock climbing and when I left my whole body too a shock. I felt great and decided it was worth a membership. Here is a program you can do at the gym to get a great body and help you a tone for rock climbing.

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Average: 4.5 (2 votes)

Hey Ladies if you are looking to push yourself in the gym and change your body this is the program for you.

Beautiful stomach curves
Strong Thighs
Sexy Calfs
Amazing posture

This is a Total body workout, going to the gym every second day, shown below

Your vote:

Average: 4.5 (6 votes)

Many Men today wish to achieve "Bigger" arms, and thus they believe they must work their biceps like crazy!.... Well I hate to tell you that working your biceps will do little to improve your arm's mass & size.

Working the Triceps are the best way to build up your arms fast.

How will triceps enhance your arms?

1) They help support your biceps.
2) They are made up of 3 different muscles, so your now packing on some more meat.
3) They look really good!

So what's a good routine for triceps?

Your vote:

Average: 4.5 (19 votes)

Workout Routines have been around for ever so it's often hard to find the top notch ones. That's why where here to help.

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Average: 4 (1 vote)

To get a great V shape Torso you must Work your back and your obliques to a burn. This program is a great way to look great in T-shirts and incredible at the Beach.

Day 1: Weight Training

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Average: 4 (2 votes)

Split Routine

Monday & Thursday

A-1: barbell bench press
A-2: bent over row
B-1: barbell curl 2x5
B-2: skull crusher or triceps pushdown 2x5

Your vote:

Average: 4 (1 vote)

It takes a certain type of individual to successfully become an FBI agent. Not only do they need to have strong mental capacities, good reasoning skills, the ability to think and act quickly, and excellent vision and hearing, but they must also be in great physical condition.

Any person who wants to apply to become an FBI agent will be put through a rigorous fitness test, and if this testing is not trained for they are unlikely to be successful. Fortunately, as long as a proper training program is sought, the test should not be an obstacle.

Your vote:

Average: 4 (2 votes)

I'm going to give you 5 simple steps how to increase your bench press

1. Lift for 3 sets of 10 for two weeks then drop to 3 sets of 4-6

2. Use Variety, Barbell Bench Press with Plates-->Switch to Dunbell Bench Press. Also do Dunbell bench press on the stability Ball (only when lifting in sets and reps of 3x10)

3. Use Incline and Flat (decline is less effective because alot the blood travels too your head. You want the blood in your muscles)

4. Have a Spotter when your lifting heavy.

5. REST when lifting low reps your need at least 48 hours to recover. If you work your chest everyday YOU WILL GET NO WHERE!

Your vote:

Average: 4 (1 vote)

If the 300 workout is too difficult. This workout is a perfect way to start.

Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

Your vote:

Average: 4 (2 votes)

Two Days on, One day Rest. -Everything is a super set

This program WILL do the following;

1. Pack on lean muscle mass
2. Proportion the body
3. Bulk the shoulders

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Average: 4 (1 vote)

Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle?

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Average: 4 (2 votes)

I think a large reason why men feel pain in their knee joints is because of underdeveloped calfs. With such a heavy upper body the lower body is forced to move alot more weight than average proportions... I think strengthening and stretching the Calfs will make a world of a difference...

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If you’re like a number of men out there, one muscle you likely struggle with is the calf muscle. Most men will state that one of their training and fitness goals is building bigger calves since they’ve put in a lot of work to develop powerful legs, but yet this lower leg muscle is still lagging behind.

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Average: 4 (1 vote)

15 Minute Warm-up ; Bike or Treadmill

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Average: 3.5 (2 votes)

15 Minute Warm-up ; Treadmill, Stepmaster OR Bike

Flat Bench Guided Bar 3x12

Squats Guided bar 3x12

Lat Pulldown 3x12
Quad Raises 3x12

One armed Pulley Cable row attach a handle on the machine pulley at elbow level when your arm is down, stand shoulder with apart and row with one arm pulling your elbow back, while keeping it tucked into your body

Your vote:

Average: 3.3 (3 votes)

This Cable guide allows a power workout using just the cable machine and variety of attachments.

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Average: 3 (1 vote)

This freeweight Upperbody workout should fatigue and shock the upperbody muscles after 3 sets of specific exercise.

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Average: 3 (1 vote)

This workout guide will build significant rock hard muscle if performed three to four times a week along with continious stretching. The program works 2 exercises at a time one after an other.

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Average: 3 (1 vote)

This Stability Workout focuses on strengthing the assisting muscles that are not worked commonly enough. These muscles help balance and stablize while lifting.

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Average: 3 (1 vote)

“I was in the gym five days a week, two hours a day,” Taylor Lautner says in the August issue of Interview
magazine. “At one point, I was going seven days straight. I had put on a lot of weight, and then I started losing it drastically, so I was worried. It turned out I was overworking myself,” he said. “My trainer told me that I couldn’t break a sweat, because I was burning more calories than I was putting on.”

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Average: 3 (1 vote)

The main reason why people have small legs is because they simply don’t work out their legs enough. Our bodies are divided into two parts, upper body and lower body.

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Average: 3 (2 votes)

Test:

I have been working closely with a heart rate monitor lately, to see the effects of different types of exercises.

I have some very interesting results.
(Remember, these results are based on my findings and my body. This does not necessarily mean this will work exactly the same for everyone.)

I have been testing different exercises and what effect they have based on how fast my heart is beating. Here are a few of the exercises that I tested and there Results:

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Average: 2.3 (3 votes)

The 2010 Winter Olympics, officially the XXI Olympic Winter Games or the 21st Winter Olympics, will be a major international multi-sport event held on February 12–28, 2010, in Vancouver, British Columbia, Canada, with some events held in the resort town of Whistler, British Columbia and in the Vancouver suburb of Richmond.

Check here for information on events, venues, medals, & news!

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Average: 2.3 (6 votes)

This Curcuit guide must be performed 3-4 times a week. This guide focuses on developing the basic muscles that are commonly used in everyday life. It targets every main muscle group.

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Average: 1.5 (2 votes)

# 5-Day Weight Training Routine { Basic Level Training }

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Fullbody Workout 1- Sets and Reps 3x12

Push-ups
Cable Row  70

Body Row

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If you've been keeping up with the Star Wars movies, you are undoubtedly impressed with the physical abilities the Jedi possess.

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3 Day Splits provide a hard workout for indiviudal muscle groups and also allow the body essential muscle repair time. Your muscles do not grow in the gym- They grow outside of it.

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Energize yourself with eating a meal an hour prior to each workout. Remember to relax on the two resting days to let your muscles heal.
This workout is high intensity. Guarentees fast results.

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Georges St-Pierre says he's at his best when he's under pressure.

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Shuffles
Jump
x3

shuffles
plank -elbows
x3

shuffles
plank and up
x3

shuffles
jump
plank
elbows
x3

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