Free Weight Training Program - Beginner, 4th Quarter

Free weight training program for the 4th quarter is more like a rest after hard 3rd quarter training. The other aim of this weight training program is strengthening of bands and sinews to prepare them for intermediate bodybuilding routines. These aims were attained with a help of change of load character: the number of reps increase and pauses between sets decrease.

Again 3 times a week, i.e. Monday, Wednesday, Friday:

Wide-grip pull-ups to the chest, 50 reps
Angle lift, 1x12*, 4x10
Angle bench press, 1x12*, 4x10
Bar dips, 15*, 4x12 with poundage
Barbell squat, 1x20*, 4x15
Seated dumbbell press over head, palms inward, 1x12*, 4x10
Standing biceps with dumbbells alternately, 1x12*, 4x10
Straight legs raise on the bars or hanging, 50-100 reps

*warm-up set with weight not more than working

Although this free weight training program has supportive character you should try to increase mass of working weights. At the same time it is preferable to go swimming and jogging during this period. Your heat needs to be prepared for the load it will experience during the second year of training when you put significant muscle mass.

So this is it, you have passed weight training program for beginners and serious intermediate workouts should be started.

So further explore intermediate bodybuilding routines.