Help with weight training, this is what I have! PLEASE!
5ladybugs
Posts: 135 Member
Ok so I run 3 times a week, was doing shred and wanted to do Rushfit but it has been recommended I do some weight training.
I never considered it because i dont have access to a gym. However ive gotten together what my teenagers have. I don't know ANYTHING about this so I need specific exercises. Not just names, I need a detailed plan with what I have haha
Please anyone?
This is what I found.
2 3lb dumbells
2 5 lb dumbells
2 5 lb ankle weights
2 15lb dumbells
A weight bench, its old and crappy but usable I think.
A bar
3 2.5 weights
4 5 lb weights,
6 10lb weights
6lb weight ball
Skipping rope
Rubber stretchy looks like skipping rope?!
Can I do anything with these?
I never considered it because i dont have access to a gym. However ive gotten together what my teenagers have. I don't know ANYTHING about this so I need specific exercises. Not just names, I need a detailed plan with what I have haha
Please anyone?
This is what I found.
2 3lb dumbells
2 5 lb dumbells
2 5 lb ankle weights
2 15lb dumbells
A weight bench, its old and crappy but usable I think.
A bar
3 2.5 weights
4 5 lb weights,
6 10lb weights
6lb weight ball
Skipping rope
Rubber stretchy looks like skipping rope?!
Can I do anything with these?
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Replies
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You can do a lot with those items - do you do step exercises? Wii Fit? I do free stepping on Wii Fit and raise a 5 lb dumb bell over my hear every fourth step alternating arms (I began with 3 lb dumb bells). Do 1150 steps in 10 minutes and this really gets the sweat worked up. You can do arm curls (hold dumb bells or bar with arms down at side, lift from elbow up and down (curls); you can them curl and lift straight up over your head. You can hold dumb bells down at your sides and lift up and outward (like making a snow angel). Bend over like picking something off floor, lift dumbells up (elbow goes above your back line). The weight bench can be used for bench press with bar and weights (get someone to spot for you so you don't lose conrol of the weight and not be able to get out from under). Just about any way you can lift the dumb bells or bar will exercise a muscle group. Lay on back on bench with arms out stretched to sides and lift dumb bells. Hope that gives you some ideas. You can probably get pictures and more exercises by googling weight lifting... Best of luck.0
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Thanks for telling me. yes you can.0
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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-deadlift0 -
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WOW! Thank you! That's exactly what I wanted. I can't wait to start! Thank you again!0
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Bump0
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5ladybugs your welcome!! Here is the link for chest dumbbell flys, forgot to post it.
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes0 -
Thank you Pike717. You right on point with me.0
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5ladybugs your welcome!! Here is the link for chest dumbbell flys, forgot to post it.
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
Where would we log this workout at/under?0 -
Bump0
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Where would we log this workout at/under?
I wondered that too. There is a strength section and if you search "dumbell fly" you have several options (flat, incline, or decline). That said, I don't use the strength section a lot. For longer stregnth exercising I'll still note it in the cardio area. Any kind of long time period, continuous ab workouts, stregnth workouts, boot camp workouts that aren't full on aerobic, I use "Calisthenics (pushups, sit ups), vigorous effort" or less vigorous effort, depending.0 -
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Thanks for sharing the links Bump 0
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Check out the book "New Rules of Lifting for Women." Since you have a bench and a bar there's not much else you'd need to get to follow the program in that book. Your local library probably has it so you can check it out before buying.0
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Thursday: Flys are listed as the 3rd exercise under Chest, I just forgot to include the link for the instructions.5ladybugs your welcome!! Here is the link for chest dumbbell flys, forgot to post it.
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
Where would we log this workout at/under?0 -
Also If anyone doesnt have a bench or barbell at home to do the bench press they can also use dumbells laying on the floor or and exercise ball.0
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bump thank you0
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bump0
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bump Great info, thanks!0
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Thanks for the 411. I just got some adjustable dumbbells today!0
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No problem guys!! If anyone has any questions etc. feel free to message me.0
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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!0 -
Excuse the ignorance but what's a Bump?0
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Bump for future use..0
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Great info! Thanks for taking the time to post Pike!0
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This is great! Thanks!:)0
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bump0
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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? Thx0
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