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

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.

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

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Thank you Pike717. You right on point with me.

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Thanks for sharing the links Bump

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?

Thursday: Flys are listed as the 3rd exercise under Chest, I just forgot to include the link for the instructions.

bump thank you