## hpr2387 :: Free Weights and a Bicycle

 Frank discusses his long experience with trying not to get fat by using free weights and a bicycle. Free weights are, without question, the geekiest form of exercise, having a versatility and flexibility unmatched by any alternative.
Here are some sample programs:

Warm Up adapted from the Royal Canadian Air Force Exercises

Sample Programs:

Procedure: 3 sets × 8 reps, increasing to 10 reps, then add five pounds and start over with 8 reps.
Exercises (* = requires bench, **= bench desirable):

Program One: Leg Raises,* Leg Curls,* Dumbbell Flies,** Barbell Curls, Triceps Pull-Overs, Forward and Reverse Wrist Twists (using pipe with rope to raise and lower weights)
Program Two: Dumbbell Lunge, Bench Press,* Bent-Over Rows, Dumbbell Kickbacks, Zottman Curls, Forward and Reverse Wrist Curls
Program Three: Half Squats, Bench Press, Concentration Curls, Dumbbell Kickbacks, Forward and Reverse Wrist Curls.


As stated in the podcast, Frank has not found many weight-training websites appealing. The websites tend to be for fanatic bodybuilders or for pitching products. This one, though, has a pretty good catalog of exercises: https://www.weight-training-exercises.com/. Note that the same exercise may be known by several names, depending on the speaker.
Free Weights:

A bicycle:

