free muscle workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the free-muscle-workout.
This workout includes 3 sections (delts, biceps, forearms), 7 exercises, and 17 total sets.

delts

dumbbell front raises

3 sets of 12 reps

seated dumbbell shoulder presses

2 sets of 6 reps

incline dumbbell face pulls

3 sets of 10 reps

biceps

dumbbell preacher curls

2 sets of 8 reps

lying dumbbell curls

2 sets of 20 reps

forearms

dumbbell bench wrist curls

3 sets of 15 reps

dumbbell standing wrist curls

2 sets of 10 reps