I don’t train with free weights very often, but when I do I like to do the following 5 exercises:
Pushups with rows while using a DB,
DB squat and overhead presses,
Pull-ups with DB,
DB see-saws while walking,
walking lunges with DB bicep and over head presses
I usually do them in a row by completing a specific number of repetitions on each exercise before I move to the next one.
I find the use of free weights very integral to an overall resistance training regimen. Using dumbbells in particular allows a participant to control and expand their range of motion and the many stabilizing muscles that are activated to allow the smooth motion of the exercise. These exercises I use often:
Dumbbell deadlift to a lunge
Dumbbell bent over row
Dumbbell curl to an overhead press
Dumbbell incline press
These can be used in a circuit or in supersets for greater intensity
Are you asking for my personal preference for my workout, or for a client’s workout?
Mine, I love
the high chair for abs- straight legs
the roman chair for oblique work, and lower back,
walking lunges, or Smith machine for legs
cable incline flyes
long pull row
dumbbell shoulder lateral raise.
With my clients it depends on their capability and desires.