Decent weights Programme??

Narrator

hey folks

i've been out of doin any weights exercise for a few years and was wondering if anyone could point me in the direction of a workout guide.

i was never into building mass or that but to just generally tone up and just get generally fitter.

i walk about 4/5 times a week and would like to add some weights in there too.

I have this set of weights below but do not have room for a bench, any help would be great. thanks

EileenG

You've got lots of scope with what you've got.

I'd go for a full body workout three times a week to start. Do squats, deadlift, floor press (like bench press but lying on the floor), stiffleg deadlift, military press, bent over barbell row, lunges, crunch or plank, bird dog, hyper-extension (over a stool or get a swiss ball), dips, biceps curls, step-ups, calf raise.

You can do barbells one day, dumbbells the next, just to vary the focus of the exercise a bit. If you don't have anyone to spot you on squats, do front or hack squats.

Try three sets of ten reps using the heaviest weight you can lift with perfect form.

Don't worry, building mass takes serious amounts of work and eating, it doesn't happen by accident.

Narrator

EileenG wrote: »

You've got lots of scope with what you've got.

I'd go for a full body workout three times a week to start. Do squats, deadlift, floor press (like bench press but lying on the floor), stiffleg deadlift, military press, bent over barbell row, lunges, crunch or plank, bird dog, hyper-extension (over a stool or get a swiss ball), dips, biceps curls, step-ups, calf raise.

You can do barbells one day, dumbbells the next, just to vary the focus of the exercise a bit. If you don't have anyone to spot you on squats, do front or hack squats.

Try three sets of ten reps using the heaviest weight you can lift with perfect form.

Don't worry, building mass takes serious amounts of work and eating, it doesn't happen by accident.

Hey thanks for the feedback. I'm not one for the mass building myself, i like the athletic toned approach, seems healthier too.

I don't mean to be a hassle or anything but you wouldn't happen to know of any links etc to download a programme to get me going??
Wanted to make a proper go of it this time.

EileenG

If you google "beginners weight training program" or something similar, you should find a lot of examples, but the exercises I just listed will work your whole body and with the equipment you have.

If I'm working out at home, I do more or less that list of exercises.

dioltas

If you just want to "tone up" and get fitter you could try crossfit. I haven't done it myself but it's supposed to be good.
Starting Strength by Rippetoe is good if you want to get stronger.

6stringmaniac

Slightly off topic but, what exactly do people mean when they say "tone muscles"

celestial

Narrator wrote: »

Hey thanks for the feedback. I'm not one for the mass building myself, i like the athletic toned approach, seems healthier too.

I don't mean to be a hassle or anything but you wouldn't happen to know of any links etc to download a programme to get me going??
Wanted to make a proper go of it this time.

Out of interest, I'd like to know why the 'athletic toned approach' seems healthier?

EileenG

6stringmaniac wrote: »

Slightly off topic but, what exactly do people mean when they say "tone muscles"

They mean that they don't want to look like Arnie or Jay Cutler or someone really big like that. Of course, no-one ever gets to look like that without years of constant work, it never happens by accident.

In real life you have to train as if you want to be a big bad bodybuilder just to look "toned".