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                    <title><![CDATA[ Latest from Coach in Free-weight-workouts ]]></title>
                <link>https://www.coachweb.com/fitness/workouts/free-weight-workouts</link>
        <description><![CDATA[ All the latest free-weight-workouts content from the Coach team ]]></description>
                                    <lastBuildDate>Tue, 26 Mar 2024 06:00:14 +0000</lastBuildDate>
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                                                            <title><![CDATA[ You Need Just Two Dumbbells, Four Moves And 20 Minutes To Build Full-Body Strength ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/dumbbell-workouts/you-need-just-two-dumbbells-four-moves-and-20-minutes-to-build-full-body-strength</link>
                                                                            <description>
                            <![CDATA[ This challenging session is a great option for regular gym-goers ]]>
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                                                                        <pubDate>Tue, 26 Mar 2024 06:00:14 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Dumbbell Workouts]]></category>
                                                    <category><![CDATA[Full-Body Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Alice Porter ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/kDvmSi6Q3rQwUbxvVrLrtA-1280-80.jpg">
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                                                            <title><![CDATA[ This 10-Minute Dumbbell Workout Uses The Latest Science To Help You Get Stronger, Faster ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/dumbbell-workouts/10-minute-dumbbell-workout</link>
                                                                            <description>
                            <![CDATA[ Speed through three supersets for an effective 10-minute dumbbell workout that hits the whole body ]]>
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                                                                        <pubDate>Mon, 18 Mar 2024 16:00:09 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Dumbbell Workouts]]></category>
                                                    <category><![CDATA[Full-Body Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Harris-Fry ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/cqmayWk4imW26tbhoMMkZc-1280-80.jpg">
                                                            <media:credit><![CDATA[Photosomnia / iStock / Getty Images Plus]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Shirtless bodybuilder in gym holding dumbbells]]></media:description>                                                            <media:text><![CDATA[Shirtless bodybuilder in gym holding dumbbells]]></media:text>
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                                                            <title><![CDATA[ This Fast-Paced Dumbbell Workout For Fat Loss Also Builds Muscle ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/dumbbell-workouts/dumbbell-workout-for-fat-loss</link>
                                                                            <description>
                            <![CDATA[ Tackle this 30-minute dumbbell workout for fat loss to burn calories, and get stronger and fitter ]]>
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                                                                        <pubDate>Mon, 11 Mar 2024 07:04:23 +0000</pubDate>                                                                                                                                <updated>Thu, 14 Mar 2024 11:18:59 +0000</updated>
                                                                                                                                            <category><![CDATA[Dumbbell Workouts]]></category>
                                                    <category><![CDATA[Full-Body Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Harris-Fry ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/b6NjgGPArnoJK2azZYxVrL-1280-80.jpg">
                                                            <media:credit><![CDATA[elenaleonova / Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man performing renegade row exercise at home]]></media:description>                                                            <media:text><![CDATA[Man performing renegade row exercise at home]]></media:text>
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                                                            <title><![CDATA[ This Upper-Body Workout Is Ideal For Women Looking To Get Strong ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/womens-fitness/upper-body-workout-for-women</link>
                                                                            <description>
                            <![CDATA[ Strengthen your chest, back, shoulders and arms with just a pair of dumbbells ]]>
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                                                                        <pubDate>Fri, 08 Mar 2024 06:42:57 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Women&#039;s Fitness]]></category>
                                                    <category><![CDATA[Dumbbell Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Home Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Alice Porter ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/SfTtC4wSsSAFXBzeMdUmU4-1280-80.jpg">
                                                            <media:credit><![CDATA[Jeff Bergen / Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Woman performs biceps curl with dumbbells in a home]]></media:description>                                                            <media:text><![CDATA[Woman performs biceps curl with dumbbells in a home]]></media:text>
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                                                            <title><![CDATA[ A PT Reveals How To Work Out Like Chris Hemsworth ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/full-body-workouts/a-pt-reveals-how-to-work-out-like-chris-hemsworth</link>
                                                                            <description>
                            <![CDATA[ Taking cues from Chris Hemsworth’s recent post, this trainer’s session will help you build muscle and power in 40 minutes ]]>
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                                                                        <pubDate>Mon, 26 Feb 2024 16:00:56 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Full-Body Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Harry Bullmore ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/CXctCvmihdizMMc4mgTkpX-1280-80.jpg">
                                                            <media:credit><![CDATA[iStock / Getty Images Plus]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man about to slam medicine ball into gym floor]]></media:description>                                                            <media:text><![CDATA[Man about to slam medicine ball into gym floor]]></media:text>
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                                                            <title><![CDATA[ Strengthen Your Back And Biceps In 40 Minutes With This Five-Move Workout ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/free-weight-workouts/strengthen-your-back-and-biceps-in-40-minutes-with-this-five-move-workout</link>
                                                                            <description>
                            <![CDATA[ Build serious brawn with CrossFit star Dan Bailey’s gym session ]]>
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                                                                        <pubDate>Mon, 08 Jan 2024 18:34:12 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Back Workouts]]></category>
                                                    <category><![CDATA[Biceps Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Harry Bullmore ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/9MuYcpa7P397cQs89XRkzU-1280-80.jpg">
                                                            <media:credit><![CDATA[Viacheslav Peretiatko / iStock / Getty Images Plus]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man performing single-arm dumbbell preacher curl in gym]]></media:description>                                                            <media:text><![CDATA[Man performing single-arm dumbbell preacher curl in gym]]></media:text>
                                <media:title type="plain"><![CDATA[Man performing single-arm dumbbell preacher curl in gym]]></media:title>
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                                                            <title><![CDATA[ I Tried Bodybuilding Legend Frank Zane’s Push Workout And I Learned A Lot ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/free-weight-workouts/frank-zane-workout</link>
                                                                            <description>
                            <![CDATA[ Frank Zane recently wrote about the chest, shoulders and triceps workout from his Mr Olympia period and I took it for a spin ]]>
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                                                                        <pubDate>Thu, 04 Jan 2024 07:03:53 +0000</pubDate>                                                                                                                                <updated>Tue, 06 Feb 2024 10:48:02 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Chest Workouts]]></category>
                                                    <category><![CDATA[Shoulder Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Harry Bullmore ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/iMtUjmPhvcmk59ZW8SXVxg-1280-80.jpg">
                                                            <media:credit><![CDATA[Bob Riha Jr / Contributor / Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Bodybuilder and fitness expert Frank Zane, a three-time Mr. Olympia inside his health club, April 27, 1984 in Palm Springs, California]]></media:description>                                                            <media:text><![CDATA[Bodybuilder and fitness expert Frank Zane, a three-time Mr. Olympia inside his health club, April 27, 1984 in Palm Springs, California]]></media:text>
                                <media:title type="plain"><![CDATA[Bodybuilder and fitness expert Frank Zane, a three-time Mr. Olympia inside his health club, April 27, 1984 in Palm Springs, California]]></media:title>
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                                                            <title><![CDATA[ You Need Just Four Moves And 30 Minutes To Build A Stronger Back And Shoulders ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/free-weight-workouts/you-need-just-four-moves-and-30-minutes-to-build-a-stronger-back-and-shoulders</link>
                                                                            <description>
                            <![CDATA[ Add muscle to your upper body with this free-weights routine from Kelsey Wells, the Sweat trainer with three million Instagram followers ]]>
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                                                                        <pubDate>Tue, 19 Dec 2023 06:00:45 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Back Workouts]]></category>
                                                    <category><![CDATA[Shoulder Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Harry Bullmore ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/qZNCaCmDRMxi6Xk8LscaHJ-1280-80.jpg">
                                                            <media:credit><![CDATA[Bernard Bodo / iStock / Getty Images Plus]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Three people in the gym performing the reverse-grip bent-over row exercise with barbells]]></media:description>                                                            <media:text><![CDATA[Three people in the gym performing the reverse-grip bent-over row exercise with barbells]]></media:text>
                                <media:title type="plain"><![CDATA[Three people in the gym performing the reverse-grip bent-over row exercise with barbells]]></media:title>
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                                                            <title><![CDATA[ Four Moves, Two Dumbbells And 15 Minutes Are All You Need To Build Upper-Body Muscle ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/dumbbell-workouts/four-moves-two-dumbbells-and-15-minutes-are-all-you-need-to-build-upper-body-muscle</link>
                                                                            <description>
                            <![CDATA[ Short on time? Use this AMRAP workout for a quick pump ]]>
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                                                                        <pubDate>Sun, 17 Dec 2023 06:00:52 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Dumbbell Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Harry Bullmore ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/NaghnAsEgagKwJUuUSzKCi-1280-80.jpg">
                                                            <media:credit><![CDATA[GrapeImages / iStock / Getty Images Plus]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Kneeling woman adds weight plate to adjustable dumbbell]]></media:description>                                                            <media:text><![CDATA[Kneeling woman adds weight plate to adjustable dumbbell]]></media:text>
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                                                            <title><![CDATA[ The Drop Sets This Trainer Uses To Build Upper-Body Muscle In Less Time ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/free-weight-workouts/the-drop-sets-this-trainer-uses-to-build-upper-body-muscle-in-less-time</link>
                                                                            <description>
                            <![CDATA[ Try this advanced muscle-building technique if your progress has stalled ]]>
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                                                                        <pubDate>Mon, 27 Nov 2023 07:12:20 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Alice Porter ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/5gfxKBe2DDnDRkSUWUn7LT-1280-80.jpg">
                                                            <media:credit><![CDATA[Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man performs triceps dips in gym]]></media:description>                                                            <media:text><![CDATA[Man performs triceps dips in gym]]></media:text>
                                <media:title type="plain"><![CDATA[Man performs triceps dips in gym]]></media:title>
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                                                            <title><![CDATA[ This Weights Workout For Women Will Help You Build Muscular Strength And Endurance ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/womens-fitness/weights-workout-for-women</link>
                                                                            <description>
                            <![CDATA[ Join the growing ranks of women who are experiencing the many benefits of working out with weights ]]>
                                                                                                            </description>
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                                                                        <pubDate>Wed, 25 Oct 2023 05:00:00 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Women&#039;s Fitness]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Full-Body Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Alice Porter ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/8ercRdqSVWAwm4acnSBG9H-1280-80.jpg">
                                                            <media:credit><![CDATA[Emma Ray]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Emma Ray demonstrates the high pull with a barbell]]></media:description>                                                            <media:text><![CDATA[Emma Ray demonstrates the high pull with a barbell]]></media:text>
                                <media:title type="plain"><![CDATA[Emma Ray demonstrates the high pull with a barbell]]></media:title>
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                                                            <title><![CDATA[ A PT’s Favorite Six-Move Workout For Building Chest, Back And Arm Muscle ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/free-weight-workouts/a-pts-favorite-six-move-workout-for-building-chest-back-and-arm-muscle</link>
                                                                            <description>
                            <![CDATA[ Pack on mass in your upper body while building serious pushing and pulling power ]]>
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                                                                        <pubDate>Mon, 02 Oct 2023 05:00:00 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Harry Bullmore ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/YknMMZj4ZakB9Aee72SesQ-1280-80.jpg">
                                                            <media:credit><![CDATA[South Agency / Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man on a weight bench  lying under a barbell in a gym]]></media:description>                                                            <media:text><![CDATA[Man on a weight bench  lying under a barbell in a gym]]></media:text>
                                <media:title type="plain"><![CDATA[Man on a weight bench  lying under a barbell in a gym]]></media:title>
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                                                            <title><![CDATA[ You Don’t Always Need To Lift Heavy Weights—Here’s Why This PT Chooses To Lift Lighter ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/free-weight-workouts/you-dont-always-need-to-lift-heavy-weightsheres-why-this-pt-chooses-to-lift-lighter</link>
                                                                            <description>
                            <![CDATA[ This session from Hannah Ashby is a great way to ensure your training is well-rounded ]]>
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                                                                        <pubDate>Fri, 15 Sep 2023 05:00:00 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Alice Porter ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/4SjDRLovzvKLLQqbhxX2gE-1280-80.jpg">
                                                            <media:credit><![CDATA[Moyo Studio / Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Woman holds barbell across her shoulders]]></media:description>                                                            <media:text><![CDATA[Woman holds barbell across her shoulders]]></media:text>
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                                                            <title><![CDATA[ I Tried Arnold Schwarzenegger’s Two-Hour Chest And Back Workout And It Was A Wake Up Call ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/workouts/celebrity-workouts/i-tried-arnold-schwarzeneggers-two-hour-chest-and-back-workout-and-it-was-a-wake-up-call</link>
                                                                            <description>
                            <![CDATA[ The intensity of the session took me by surprise and made me question how I approached bodybuilding training ]]>
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                                                                        <pubDate>Mon, 26 Jun 2023 05:49:49 +0000</pubDate>                                                                                                                                <updated>Mon, 08 Jan 2024 11:13:43 +0000</updated>
                                                                                                                                            <category><![CDATA[Celebrity Workouts]]></category>
                                                    <category><![CDATA[Chest Workouts]]></category>
                                                    <category><![CDATA[Back Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Harry Bullmore ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/rH5SYkCb5e8dxjMs7TSu2T-1280-80.jpg">
                                                            <media:credit><![CDATA[Solskin / Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man performing bench press]]></media:description>                                                            <media:text><![CDATA[Man performing bench press]]></media:text>
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                                                            <title><![CDATA[ Two Chest And Back Workout Routines For More Muscle ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/workouts/chest-and-back-workout-gym</link>
                                                                            <description>
                            <![CDATA[ Hit the gym for this six-move chest and back workout, which you can do as a straight sets or supersets ]]>
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                                                                        <pubDate>Tue, 28 Feb 2023 07:00:42 +0000</pubDate>                                                                                                                                <updated>Fri, 02 Feb 2024 17:17:08 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Chest Workouts]]></category>
                                                    <category><![CDATA[Back Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Harris-Fry ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/2aNtsSeqkXjACn3uhXhPo6-1280-80.jpg">
                                                            <media:credit><![CDATA[mladenbalinovac / iStock / Getty Images Plus]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man performing chest press with dumbbells in gym]]></media:description>                                                            <media:text><![CDATA[Man performing chest press with dumbbells in gym]]></media:text>
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                                                            <title><![CDATA[ How Quickly Can You Complete Five Rounds Of This Metcon Workout? ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/exercises/1535/super-effective-workouts</link>
                                                                            <description>
                            <![CDATA[ Put your speed and strength to the sweat test with this challenging circuit ]]>
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                                                                        <pubDate>Wed, 03 Aug 2022 15:47:46 +0000</pubDate>                                                                                                                                                                                                                                <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Lucy Gornall ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/mFTVoLjKq7RzPo4aX3hmSi-1280-80.jpg">
                                                            <media:credit><![CDATA[Getty Images]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[A woman crouches by a barbell]]></media:description>                                                            <media:text><![CDATA[A woman crouches by a barbell]]></media:text>
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                                                            <title><![CDATA[ The Best Arm Workout Plan To Build Muscle ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/arms-workouts</link>
                                                                            <description>
                            <![CDATA[ A four-week arm workout plan to add size and strength to your biceps and triceps while also building a bigger and stronger chest ]]>
                                                                                                            </description>
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                                                                        <pubDate>Wed, 08 Jun 2022 07:11:04 +0000</pubDate>                                                                                                                                <updated>Fri, 12 Apr 2024 05:52:55 +0000</updated>
                                                                                                                                            <category><![CDATA[Arms Workouts]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Training Plans]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Joe Warner ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/ezXhV7ev4eTfxz99qamxfn-1280-80.jpg">
                                                            <media:credit><![CDATA[Unknown]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Arm workout]]></media:description>                                                            <media:text><![CDATA[Arm workout]]></media:text>
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                                                            <title><![CDATA[ Try This Killer HIIT Workout With Weights To Improve Endurance And Build Muscle ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/workouts/free-weight-workouts/hiit-workout-with-weights</link>
                                                                            <description>
                            <![CDATA[ Ramp up the intensity with this challenging 15-minute HIIT workout with weights ]]>
                                                                                                            </description>
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                                                                        <pubDate>Fri, 29 Apr 2022 06:21:10 +0000</pubDate>                                                                                                                                <updated>Fri, 29 Apr 2022 06:22:31 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Sam Hopes ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/TVqfXxAkdgPURocgJG2GhM-1280-80.jpg">
                                                            <media:credit><![CDATA[Getty Images / South_agency]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Two women rest after doing a HIIT workout with weights]]></media:description>                                                            <media:text><![CDATA[Two women rest after doing a HIIT workout with weights]]></media:text>
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                                                            <title><![CDATA[ 21s Workouts To Help You Add More Muscle ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/exercises/143/partial-reps-workout-more-muscle</link>
                                                                            <description>
                            <![CDATA[ Switch up your training and try partial reps if your efforts to build muscle in the gym have stalled ]]>
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                                                                        <pubDate>Wed, 06 Apr 2022 15:45:00 +0000</pubDate>                                                                                                                                <updated>Fri, 08 Mar 2024 07:15:20 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Hutchings ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/Rv6seyeFtqxcgkHtbqxVhP-1280-80.jpg">
                                                            <media:credit><![CDATA[Getty Images / Juan Algar]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Dumbbell biceps curl]]></media:description>                                                            <media:text><![CDATA[Dumbbell biceps curl]]></media:text>
                                <media:title type="plain"><![CDATA[Dumbbell biceps curl]]></media:title>
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                                                            <title><![CDATA[ The Push/Pull Workout Plan To Build Muscle And Blast Fat ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/exercises/full-body-workouts/1668/pushpull-workout-big-muscles</link>
                                                                            <description>
                            <![CDATA[ Train more with less risk of injury with this push/pull training plan from fitness model Shaun Stafford ]]>
                                                                                                            </description>
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                                                                        <pubDate>Wed, 23 Mar 2022 06:47:46 +0000</pubDate>                                                                                                                                <updated>Fri, 03 Feb 2023 07:34:57 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Joe Warner ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/gCJ7FCJzU6LnbEsyFqqDxU-1280-80.jpg">
                                                            <media:credit><![CDATA[Shutterstock]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man performs bench press, a pushing exercise]]></media:description>                                                            <media:text><![CDATA[Man performs bench press, a pushing exercise]]></media:text>
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                                                            <title><![CDATA[ Go Big With This Giant Set Workout ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/exercises/4340/chest-and-back-giant-set-workout</link>
                                                                            <description>
                            <![CDATA[ Perform four exercises back to back for gigantic strength gains ]]>
                                                                                                            </description>
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                                                                        <pubDate>Mon, 21 Mar 2022 06:52:07 +0000</pubDate>                                                                                                                                <updated>Tue, 23 Aug 2022 14:59:14 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Sam Rider ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/qbfg6E79YXkDwGsKdsL5mH-1280-80.jpg">
                                                            <media:credit><![CDATA[Core Collective]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Front squat]]></media:description>                                                            <media:text><![CDATA[Front squat]]></media:text>
                                <media:title type="plain"><![CDATA[Front squat]]></media:title>
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                                                            <title><![CDATA[ Add Strength And Size With This Full-Body Workout Plan From Shaun Stafford ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/workouts/full-body-workouts</link>
                                                                            <description>
                            <![CDATA[ Bulk up by following the champion fitness model’s six-week training schedule ]]>
                                                                                                            </description>
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                                                                        <pubDate>Mon, 15 Nov 2021 13:44:41 +0000</pubDate>                                                                                                                                <updated>Mon, 08 Jan 2024 15:12:21 +0000</updated>
                                                                                                                                            <category><![CDATA[Training Plans]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Harris-Fry ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/SnCDY72nAHxtZFncVfCLs8-1280-80.jpg">
                                                            <media:credit><![CDATA[Unknown]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[workouts]]></media:description>                                                            <media:text><![CDATA[workouts]]></media:text>
                                <media:title type="plain"><![CDATA[workouts]]></media:title>
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                                                            <title><![CDATA[ Your Four-Week Workout Plan For Muscle Gain ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/workouts/7596/your-four-week-workout-plan-to-build-muscle</link>
                                                                            <description>
                            <![CDATA[ This workout plan for muscle gain can add width to your upper body and strip fat from your middle to help you build a big, strong and lean physique ]]>
                                                                                                            </description>
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                                                                        <pubDate>Mon, 21 Jun 2021 13:54:08 +0000</pubDate>                                                                                                                                <updated>Mon, 08 Jan 2024 06:39:05 +0000</updated>
                                                                                                                                            <category><![CDATA[Training Plans]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Men&#039;s Fitness]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Joe Warner ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/BJd9wMK49tymLzBYxqikRZ-1280-80.jpg">
                                                            <media:credit><![CDATA[Photograph: Tom Miles. Model: Richard Scrivener]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man lying on a weights bench set to an incline performs a chest flye using dumbbells]]></media:description>                                                            <media:text><![CDATA[Man lying on a weights bench set to an incline performs a chest flye using dumbbells]]></media:text>
                                <media:title type="plain"><![CDATA[Man lying on a weights bench set to an incline performs a chest flye using dumbbells]]></media:title>
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                                                            <title><![CDATA[ Lift Weights To Lose Weight ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/lose-weight/6112/lift-weights-to-lose-weight</link>
                                                                            <description>
                            <![CDATA[ Follow our fat-burning formula to get lean faster ]]>
                                                                                                            </description>
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                                                                        <pubDate>Mon, 17 May 2021 05:03:39 +0000</pubDate>                                                                                                                                <updated>Tue, 08 Feb 2022 17:27:03 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Joe Warner ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/7diuR7PbzNNpC4UfUm8FwS-1280-80.jpg">
                                                            <media:credit><![CDATA[Unknown]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[free-weight-supersets]]></media:description>                                                            <media:text><![CDATA[free-weight-supersets]]></media:text>
                                <media:title type="plain"><![CDATA[free-weight-supersets]]></media:title>
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                                                            <title><![CDATA[ A Sports Strength & Conditioning Workout To Build Power, Stamina And Strength ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/full-body-workouts/8646/a-sports-strength-conditioning-workout-to-build-power-stamina-and-strength</link>
                                                                            <description>
                            <![CDATA[ This superset gym session will help you excel in your sport ]]>
                                                                                                            </description>
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                                                                        <pubDate>Mon, 27 Jul 2020 06:19:25 +0000</pubDate>                                                                                                                                <updated>Tue, 02 Apr 2024 16:34:06 +0000</updated>
                                                                                                                                            <category><![CDATA[Full-Body Workouts]]></category>
                                                    <category><![CDATA[Sport]]></category>
                                                    <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Harris-Fry ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/HAQUqZQJHJyQticm4U6TWZ-1280-80.jpg">
                                                            <media:credit><![CDATA[Srdjan Pav / Getty Images]]></media:credit>
                                                                                                                                                                        <media:description><![CDATA[This sports S&amp;C workout pairs heavy compound exercises, like the trap-bar deadlift seen here, with explosive movements]]></media:description>                                                            <media:text><![CDATA[Man performs trap-bar deadlift]]></media:text>
                                <media:title type="plain"><![CDATA[Man performs trap-bar deadlift]]></media:title>
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                                                            <title><![CDATA[ The Ultimate German Volume Training Plan To Get Big Muscles Fast ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/free-weight-workouts/1640/the-ultimate-german-volume-training-plan-to-get-big-muscles-fast</link>
                                                                            <description>
                            <![CDATA[ Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs ]]>
                                                                                                            </description>
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                                                                        <pubDate>Thu, 27 Jun 2019 11:21:47 +0000</pubDate>                                                                                                                                <updated>Tue, 07 Jun 2022 10:12:50 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Joe Warner ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/dBdGf3CtnoG4Z9zQ4vePKM-1280-80.jpg">
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                                                            <title><![CDATA[ Train Your Body To Last Longer With A Weight Plate ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/free-weight-workouts/7764/train-your-body-to-last-longer-with-a-weight-plate</link>
                                                                            <description>
                            <![CDATA[ Improve your body’s ability to train harder for longer with this tough weight plate workout ]]>
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                                                                        <pubDate>Wed, 26 Sep 2018 12:28:02 +0000</pubDate>                                                                                                                                <updated>Sat, 11 Dec 2021 06:52:20 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Coach Staff ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/siS6a9WiKuBReodabREgWK-1280-80.jpg">
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                                                            <title><![CDATA[ How To Get Ripped Fast ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/free-weight-workouts/7580/how-to-get-ripped-fast</link>
                                                                            <description>
                            <![CDATA[ Even if you’ve only got a week or two, these workouts will build wider shoulders, a broader chest and bigger arms ]]>
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                                                                        <pubDate>Tue, 19 Jun 2018 12:16:16 +0000</pubDate>                                                                                                                                <updated>Sat, 11 Dec 2021 06:48:33 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Coach Staff ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/HszGtQZNyzeqJ4CByfpT8g-1280-80.jpg">
                                                            <media:credit><![CDATA[Unknown]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Cable cross over]]></media:description>                                                            <media:text><![CDATA[Cable cross over]]></media:text>
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                                                            <title><![CDATA[ Build A Bigger Upper Body With This Four-Week Programme ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/free-weight-workouts/7055/build-a-bigger-upper-body-with-this-four-week-programme</link>
                                                                            <description>
                            <![CDATA[ Get strong and ripped up top with this three-workouts-a-week chest, back and shoulders plan ]]>
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                                                                        <pubDate>Mon, 06 Nov 2017 11:26:24 +0000</pubDate>                                                                                                                                <updated>Mon, 13 Jun 2022 05:43:50 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Joe Warner ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/J7D4tU3aStmTithV6HP7QX-1280-80.jpg">
                                                            <media:credit><![CDATA[Glen Burrows]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[One-arm dumbbell row]]></media:description>                                                            <media:text><![CDATA[One-arm dumbbell row]]></media:text>
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                                                            <title><![CDATA[ Use These Flow Workouts To Build Muscle And Burn Calories In Less Time ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/fitness/243/get-a-beach-body</link>
                                                                            <description>
                            <![CDATA[ String exercises together into a flow to work your body harder ]]>
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                                                                        <pubDate>Mon, 01 Jul 2013 04:38:22 +0000</pubDate>                                                                                                                                <updated>Tue, 29 Mar 2022 20:09:29 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Hutchings ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/mstZYxUjKNtBeemQNx8LPK-1280-80.jpg">
                                                            <media:credit><![CDATA[Getty Images / MoMo Productions]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Man kneels next to barbell]]></media:description>                                                            <media:text><![CDATA[Man kneels next to barbell]]></media:text>
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                                                            <title><![CDATA[ ViPR Workouts For Strength, Fat Loss And Conditioning ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/exercises/full-body-workouts/316/mens-fitness-vipr-workout</link>
                                                                            <description>
                            <![CDATA[ The ViPR training tool combines the pugil stick with dumbbells, working new muscles through multiple planes of movement ]]>
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                                                                        <pubDate>Fri, 07 Jan 2011 12:13:47 +0000</pubDate>                                                                                                                                <updated>Tue, 22 Mar 2022 13:59:19 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Jon Lipsey ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/6WwMCZe2JiiWQsZaUX2Hmn-1280-80.jpg">
                                                            <media:credit><![CDATA[Unknown]]></media:credit>
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                                                            <title><![CDATA[ High-Intensity Full-Body Workout Plan ]]></title>
                                                                                                                                                                                                <link>https://www.coachweb.com/exercises/full-body-workouts/110/new-year-new-you-workout</link>
                                                                            <description>
                            <![CDATA[ It's time to stop living like a slob and get ripped. Here is the plan that will help you do that. ]]>
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                                                                        <pubDate>Thu, 19 Jun 2008 04:40:38 +0000</pubDate>                                                                                                                                <updated>Thu, 07 Apr 2022 12:20:47 +0000</updated>
                                                                                                                                            <category><![CDATA[Free-Weight Workouts]]></category>
                                                    <category><![CDATA[Fitness]]></category>
                                                    <category><![CDATA[Workouts]]></category>
                                                                                                                    <dc:creator><![CDATA[ Nick Hutchings ]]></dc:creator>                                                                                                    <media:content type="image/jpeg" url="https://cdn.mos.cms.futurecdn.net/tiYgVZWBFx8d4SXY5D9CY8-1280-80.jpg">
                                                            <media:credit><![CDATA[Getty Images / South_agency]]></media:credit>
                                                                                                                                                                                                                                    <media:description><![CDATA[Dumbbell bench press]]></media:description>                                                            <media:text><![CDATA[Dumbbell bench press]]></media:text>
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