Help with weight training, this is what I have! PLEASE!

mageepilot

bump Great info, thanks!

DG_Allen

Thanks for the 411. I just got some adjustable dumbbells today!

Ripken818836701

No problem guys!! If anyone has any questions etc. feel free to message me.

SammyKatt

Ok here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

Thursday: Chest-
Bench press x 3 sets. (use your bar)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Flys x 3 sets

Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

Lower Back / Glutes- ( Yes its a back exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

Bump! I need to look at this tomorrow and see if this is something I can do!

Maurice1966

Excuse the ignorance but what's a Bump?

suavequeen

Bump for future use..

BJC78

Great info! Thanks for taking the time to post Pike!

emily356

This is great! Thanks!:)

Martucha123

bump

Maurice1966

How does the bump work? I sound like I've never used a computer before but this particular one is new to me.

Do I just type the word bump into the reply box? Thx

5ladybugs

If you BUMP it, or reply in a topic it shows up in "my topics"

scurry12

Wow! This is great! Thanks, Pike717!!!!

BeautyFromPain

don't use ankle weights unless you want injuries.

bikinibeliever

Bumping so I can use what Pike717 posted.....Thanks Pike, that was about the most helpful thing I have read!

Ripken818836701

Glad I could help guys! :happy:

Amber86queenbee

Bump thanks so much.

Tajdancer

Very generous of you to post this, Pike! I have a question: why wouldn't you want to do deadlifts and squats on the same day?

darrensurrey

That's a comprehensive regime there. You could strap the ankle weights to your wrists to increase the weight a bit further when you start finding the exercises easy. In terms of volume, try not to do too many reps - stick to 3x6-8. If you're not worn out by the end, the weight needs to be increased.

Very generous of you to post this, Pike! I have a question: why wouldn't you want to do deadlifts and squats on the same day?

Because deadlifts use the thigh muscles as well.

I would also try Bulgarian squats instead of lunges - a bit tougher... but your weights are quite light and your legs are already strong.

Also he's right about abs and cardio. Most of the exercises will work the abs, anyway; but if you want to do abs and cardio on the same day, do it after the weight lifting as you will need a strong core and energy to lift the weights.

naveej

bump (for more info)

jazzalea

bump and Thank you!