Need help tweeking my Lifting routine

determined24girl

I'm completely new to Lifting. I went BuildingMuscle101.com and found a beginners Routine but i can't do a couple of the exercises because I don't have a bench. (No room for a bench and Can't afford a gym right now)

This is what i have right now:
Squat- 3set of 8
Dumbbell Press- 3 set of 10
Dumbbell rows- 3 set of 8
Calf raises- 3 set of 25
Dumbbell curl- 3 set of 10
Crunches- 3 set of 12
3 times a week

I want to add a plank but I'm not sure how long the plank should be. Should I add anything else?

determined24girl

Sorry, its an Overhead dumbbell press.

lishie_rebooted

floor press would be a sub for bench. far better than knee push ups.


as for planks, look up RKC planks. you start with 10s or however long you can hold it and then progress up

amberj32

The exercises you listed are great to start with and you don't need a bench. You can start with the plank however long you can hold it. Pushups are always good, so are wall sits.

determined24girl

Do you need a bench for Lying Triceps Extensions?

Lofteren

Correct me if I'm wrong but it looks like you also don't have a barbell? Just dumbbells, right?

If that is the case I would do something like this:

Day 1:
DB Front Squat: 3x8-12
DB OHP 3x8-12
Chin Ups 3x8-12

Day 2:
DB Goblet Squat 3x8-12
DB Floor Press 3x8-12
One Arm DB Row 3x8-12

Day 3:
DB Front Squat 3x8-12
DB OHP 3x8-12
Bilateral DB Row 3x8-12

You could do some curls, db skull crushers and rear delt raises with light weights on 1 or 2 of your days off. Just try to add 5lbs a week to your lifts.

foursirius

Id get yourself one of the big inflatable balls. First, they are dirt cheap. Second, that will open up a lot of exercises since you'll be able to elevate your back off the ground and use it as a substitute for a bench.

dbmata

you don't need curls. You don't need tri extensions.

Lofteren's suggestion is pretty spot on.

I'd also suggest getting some pretty decent weights for those one arm rows, something that really tests your grip strength.

Lofteren

foursirius wrote: »

Id get yourself one of the big inflatable balls. First, they are dirt cheap. Second, that will open up a lot of exercises since you'll be able to elevate your back off the ground and use it as a substitute for a bench.

No

determined24girl

No I don't have a barbell. Ok so I don't need to be doing every thing in one day? I need to break it up? (as i said before im new to this but this really sounds like a stupid question)

foursirius

Lofteren wrote: »

foursirius wrote: »

Id get yourself one of the big inflatable balls. First, they are dirt cheap. Second, that will open up a lot of exercises since you'll be able to elevate your back off the ground and use it as a substitute for a bench.

No

Yes

determined24girl

dbmata wrote: »

you don't need curls. You don't need tri extensions.

Lofteren's suggestion is pretty spot on.

I'd also suggest getting some pretty decent weights for those one arm rows, something that really tests your grip strength.

I had 20lb weights for my rows today and it was really easy so I'll definitely be upping the weights on that.

dbmata

foursirius wrote: »

Lofteren wrote: »

foursirius wrote: »

Id get yourself one of the big inflatable balls. First, they are dirt cheap. Second, that will open up a lot of exercises since you'll be able to elevate your back off the ground and use it as a substitute for a bench.

No

Yes

It's a horrible idea and inconsiderate advice like that will get someone hurt.