Need a new routine

Rob2593

Hi guys, I have been doing a routine for about a month and a half now that gives a full body workout and i'm starting to try and find excuses not to do it. I heard that your ment to work out a curtain part of your body every 2 days or whatever it is.

Can somebody give me a good routine to do, like chest on one day, or chest/back/legs one day, i'm not to sure how it goes.

Bare in mind, I only have dumbells, 2 to be precice. (I lift 10kg if thats any help)

Thanks alot

Rob

squod

Press ups and pull ups are both excercises you can do at home.

You might need a pullup bar, try argos.
These excercises also use many muscles, so you could see results happening over short-ish periods of time.

If you cannot do even one pullup, try putting the bar half way down the door frame, then lie under it. Using only your arms to pull yourself up to it while your heels are on the floor.

Similarly, only do your push ups with knees kept on the floor, for starters.
Hope this helps.

Yapamillias

prob would help to know what exercises you were doing before hand, sets, reps...weights...it'll make it easier to pick a program that actually is progression and is directed towards your goals (weight loss, weight gain, strength, sports specific, blah blah). But after 1.5 months change sounds like a good idea.

Rob2593

I was going to put it in, but I forgot the names of it. I'll try say them, not to sure weather the names are right though.

3 sets of 10, 1 arm rows (back) 10KG
3 sets of 10, bench press ( chest) 10KG
3 sets of 10, shoulder press (shoulder) 10KG
3 sets of 10, bicep curls (bicep) 10KG
3 sets of 10, tricep curls (i think its that, u lie down, and bring the weight beside ur head, then back up in the air) 6KG

i then do 40 situps and 20 pushups.

Just to clarify, its for getting stronger, i'm 16 at the moment and can easily do 20 pushups is about 30seconds. Can do 20 situps in about 50.

Thanks again

rccaulfield

Stick to the bench press and pull ups one day and squats and stiff legged deadlift on the other-mix in some accesory exercises if you wish but theyl stunt your growth from the big lifts a bit- do neckwork lower back work shoulder rotator and grip work to balance your body!

tlev

Here is a good site for you seeing as how you don't have weights.

http://www.beastskills.com/tutorials.htm

Rob2593

rccaulfield wrote: »

Stick to the bench press and pull ups one day and squats and stiff legged deadlift on the other-mix in some accesory exercises if you wish but theyl stunt your growth from the big lifts a bit- do neckwork lower back work shoulder rotator and grip work to balance your body!

I'm not to sure what you mean, and i'd rather not stunt my growth, like what exactly should I be doing? I don't know what I can do with dumbbells when your saying neckwork lower back etc, i'm pretty new to this, can you explain?

tlev, I do have weights, just only there dumbbells.

EDIT: Does anybody have a routine that I can copy? Thanks

squod

http://www.exrx.net/Lists/Directory.html

Another website you could look through.


Seems like you doing alright by yourself. Try a typical three day split routine.

Day one chest, arms.
So press ups, incline press ups (feet up on a cofee table), dips (between two chairs) and bicep curls using your weights.

Day two legs.
Squats and lunges with or without weights.

Day three back and shoulders.
Pull-ups (under and over hand), back extensions (picture)
bent over row (weights) and shoulder press (weights).


I'd say also look into doing a pay as you go session in a council gym.
Even if it's really seldom you go.
Ask the instructors there to guide you a bit, show you some routines maybe.

Rob2593

Alright thanks a ton man!

I'm getting these on saturday hopfully, so is there anything I could sqeeze or replace in that routine you gave me with any of these?

Thanks again for the info, should keep me going for a good while now!

Rob

EDIT: You said something about pay as you go session in council gyms, is there any of these in dublin? I'm living in Howth, so whats the best one to go for, and whats the prices like?

Also, how many press-ups should I be doing, and how many sets etc? I can do 20 press-ups in about 25-30 seconds, maybe that might help. But my arms get kinda week after them.

metamorphosis

Regards the pushups: try out 3 sets with as many reps as you can physiclly handle. If you want more of a challenge you could always elevate your feet onto a chair and do the pushups

rccaulfield

Rob2593 wrote: »

I'm not to sure what you mean, and i'd rather not stunt my growth, like what exactly should I be doing? I don't know what I can do with dumbbells when your saying neckwork lower back etc, i'm pretty new to this, can you explain?

tlev, I do have weights, just only there dumbbells.

EDIT: Does anybody have a routine that I can copy? Thanks

Dont know what else to add- stick to the big compound lifts and not exercises for your arms or abs u know- do some research on how to do these properly and take a month to practice them and build up the weight progressively!;)

Rob2593

Ok thank you very much guys

will start them on monday!

squod

List of pay as you go council gyms here (P.A.Y.G.).

http://www.dublincity.ie/RECREATIONANDCULTURE/SPORTSFACILITIES/Pages/leisure_mockup.aspx

None near you. The dart station on Tara Street in D2 is beside the Markevich gym. Which is council run and P.A.Y.G.

That equipment you bought is good though. Perfect for your three day split.

Decide for yourself if you need the bar at the top of the door frame,
full pull-up. Or half way down the door frame for lying beneath it doing a
row type excercise.

In terms of reps, it's usefull to keep a diary for yourself.
Go for it though, as many as you can.
as long as you feel 'balanced' in terms of effort given to back and chest.

Skipping is more of a cardio and co-ordination excercise. Nothing I'm familiar with!

Rob2593

Thanks so much mate, you really have helped me a huge deal