Advice from professional trainer on weights?

AH2013

Hi

I've been using the cross trainer 5-6 days a week doing about 30 - 40 mins a night, burning about 500 - 600 cals a time for the last 6 weeks. It's been suggested that I also do free weights. I have some free weights at home, I think they are 4kgs (but I can get more if needed). I wondered if anyone could suggest a workout to build up upper body strength. I used to have a personal trainer but used the machines at the gym mostly, not free weights. Now I live in a rural village miles and miles from a gym.

Any help will be gratefully appreciated! Thanks

Lift_hard_eat_big

Hi

I've been using the cross trainer 5-6 days a week doing about 30 - 40 mins a night, burning about 500 - 600 cals a time for the last 6 weeks. It's been suggested that I also do free weights. I have some free weights at home, I think they are 4kgs (but I can get more if needed). I wondered if anyone could suggest a workout to build up upper body strength. I used to have a personal trainer but used the machines at the gym mostly, not free weights. Now I live in a rural village miles and miles from a gym.

Any help will be gratefully appreciated! Thanks

I prefer free weights vs machines. Most machines limit your range of motion (RM) They are usually 2 dimensional, vs. free weight RM is usually 3D. You use more stabilization muscles and get better results with proper technique. Make it your goal to be able to do 50 pushups in 3 minutes total. If you can't do them on your toes, start off doing them on your knees, then work your way up to your toes. Also if you have a workout bench incorporate some dumbell flies, dumbell pullovers tricep extensions shoulder press, and bicep curls. 4-5 sets of 12-15 reps. for each exercise.