Free Weight Fun

[Galant]

Okay, recently got back into regular work-outs at home.

My brother uses what is known as a Total Gym, but I prefer free weights.

I bought myself a cheap but functional bench which is good for bench-pressing at flat, decline, and two inclines. It also has a leg attachment for quads and hams. Oh, and it came with those butterfly attachment things that I have never been able to find any good use for....any ideas?

I currently have two 5' barbells; one I've weighted for bench press, the other is lighter for things like bent over rows, shoulder presses etc.

Two dumbells weighted for pressing also, and then one dumbell weighted for curling.

I did have an EZ bar but I lent it to my friend who still has it.

My question is, does anyone have any suggestions for good free weight exercises, to get the most out of a work-out in the shortest time? Or to put it another way, the best exercises or combinations of exercises to work each muscle group?

And abs?

G.

Thanks.

[0iD]

I must admit to getting most of my tips from Men's Health magazine. Mind u, I've gone from free weights to machines & back so many times over the years, but I hav to admit, freeweights are more fun.
I always found the best solution was to ask. Either one of the trainers or someone who looks like they know what they're doing. Most seem more than happy to give you a few pointers.

I found http://www.onlinefit.com/health/ whilst googling, must be plenty of resources out there.
*edit*
also http://www.netfit.co.uk/wkstr.htm
http://www.bodybuildinguniverse.com/routines.htm

[Kezzer]

For abs, upper = situps and lower = leg drops

Also, with free weights, there are hudreds of excercises you can do which are really good. Just make sure you get the right amont of repetitions in and the right amount of sets dependant on if you want to build muscle or tone.

If you're wanting to build then those muscle fibres have got to rip so it requires workouts where you strain (hard!) on the last few reps.

Toning is just stretching and slowly working the muscle, not that i ever tone so i wouldn't really know.

[shiato storm]

if you have good techniqu then free weights are better for you but if you're not properly strong enough yet (i.e. the point of weights) then try out a few fixed weights to see what happens, get the right movement etc then move to free weights knowing you wont rip yourself apart with them on day one.