Free Bodybuilding Routines

Free Bodybuilding Routines

Ok, so every one wants a free bodybuilding routine!

Firstly, don't forget before you start any body building mass routine that no matter whether or not the routine your doing is free or cost you $300 that gains/muscle mass do not come for FREE! HARD WORK and PERSEVERANCE RULE!, above all else. Even if you're geared up to the eyeballs, hard work is king.

I'll say it one more time Free doesn't always mean free!

Now, some folks are hardgainers and some of us are not. Me personally I grow by just looking at a squat rack.

This bodybuilding routine like the SUPER SQUATS ROUTINE is gonna take a lot of hard work and blow your ring piece clean out but give some serious results.

Monday

Barbell/Dumbbell Clean and Press
5 x 8-10 1 min rest between sets (50% 1 RMAX)

Bent Row
5 x 8-10 1 min rest between sets (50% 1 RMAX)

Barbell SQuat
1 set first day 1 min nonstop squatting (20-40% 1 RMAX)
This is the key exercise for this routine


Wednesday

Snatch Deadlift
5 x 6-8 1 min rest between sets (60-70% 1 RMAX)

Military Press
5 x 8-10 1 min rest between sets (50-60% 1 RMAX)

Barbell Squat
1 set first day - 1 min 10 sec nonstop squatting (20-40% 1 RMAX)
add 10-15 sec per session


Friday

Bench Press
5 x 8-10 1 min rest between sets (50-65% 1 RMAX)

Good Mornings
5 x 8-10 1 min rest between sets (40-50% 1 RMAX)

Barbell Squat
1 set first day - 1 min 20 sec nonstop squatting (20-40% 1 RMAX)
add 10-15 sec per session

The key ingredient here is the high rep squatting with lighter weights. This should stimulate overall body growth as you probably won't have done this style of routine before. Aim for 4 weeks on this system or continue until you reach 5 minutes of full squatting, then take a week off and change your routine.