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2006/04/28, 03:24 PM
This isn't a very intense workout, but I am fairly new to exercising this frequently as I'm coming off 4+ years of being lazy.
I don't have access to a gym, so I work with what I have (2 20 lb. dumbbells)
First off, are 20lb dumbbells enough to make a difference? I get worn out but I'm not sure if I should buy some more weights to intensify my workout. Here's what I do:
Every other day:
4x15 curls, except I raise them over my head and twist so my palm side is facing outward, forget what its called sorry
4x35 crunches
4x15 single calf raises on stairs
4x15 tricep dips
4x10 leg lifts
4x15 pushups
I have been doing these in pairs, for example when I am done with 15 curls, I do 35 crunches while my arms rest, etc. until I've done four of each. Is this okay to do or is there a better way to go about it?
Are there any exercises or muscle groups I'm leaving out? I have seen here that people take one day for each muscle group, but they usually have access to a gym and I don't know of that many exercises that I can do with just these dumbbells.
I also ride a bike for 30 minutes as much as I can (turns out to maybe 4-5 times a week). I used to jog but I've got a knee injury right now and biking is a lot easier on my knees.
I'm 6 feet tall and weigh a little under 190 so I'm looking to cut down on my body fat percentage and add some more muscle.
Another question, I have read how important it is to have protein every day, namely protein shakes after every workout, so I got some powdered protein from the store and have been mixing 2 TBSP of it in with some fruit and a pack of splenda to add flavor. I only got 2 tablespoons from the back of the label (serving size) so I was wondering if this was enough.
I also read its bad to drink water while working out.. is this true?
Thanks a lot and sorry for the length.
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2006/04/28, 03:28 PM
Yes 20 lbs is enough to make a difference.
look on the exercise tabs here to see what exercise you can do with dumbbells. No drinking water is not bad during a workout. Take small sips, and you wil be fine. I regually drink 1/2 to a gallon during each workout.
I would stay with a total body workout add in lunges, squats, deadlifts (yes all can be done with dumbbells), cleans and raises. this will help increase you muscle growth.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/04/28, 04:27 PM
Thanks for replying.
Lunges, squats, and deadlifts might be out of the question for right now. I've got a hairline fracture in my left knee that hasn't been taken care of yet, with some pain developing in my right. I'm at th epoint where I can't squat down and get back up, so I've been trying to avoid exercises that involve squatting.
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2006/04/30, 02:55 PM
Here are some exercises I got from ShapeFit.com. I picked a couple out for each muscle group and added ones I can do with dumbbells/bodyweight. Please let me know if I left something important out or if something's wrong with this. I haven't decided reps, etc. yet, or what days I will do which exercises.
Shoulders:
Two Arm Dumbbell Raises Over Head
Twisting Dumbbell Presses
Dumbbell Deltoid Lateral Raises
One Arm Lying Rear Deltoid Raises
Glutes/Hamstrings:
Leg Lifts
Dumbbell Bench Step Ups
Exercise Ball Curls
Flutter Kicks
Lower back:
Dumbbell Good Mornings
Lying Back Presses
Middle back:
Two Arm Dumbbell Rows
Single Arm Dumbbell Rows
Pullups
Traps:
Dumbbell Upright Rows
Dumbbell Shrugs
Triceps:
Dips
Dumbbell Kickbacks
Lying Dumbbell Extensions
Wrists/Forearm:
Dumbbell Wrist Flippers
Seated Dumbbell Palms Up/down Wrist Curls
Biceps:
Alternating Hammer Curls
Single Arm Preacher Curls
Dumbbell Concentration Curls
Mid chest:
Pushups
Flat Bench Dumbbell Press
Upper chest:
Exercise Ball Inclined Pushups
Flat Bench Dumbbell Flyes
Lower chest:
Exercise Ball Push Ups
Lower abs:
Flat Bench Abdominal Leg Raises
Flat Bench Abdominal Leg Pull Ins
Mid/upper:
Crunches
Barbell Abdominal Rollouts
Obliques:
Fingers To Heel Oblique Touchers
Dumbbell Oblique Side Bends
Now I need help splitting these up. I guess the best option is to focus on two muscle groups per day, but like I said, I don't know much about this stuff so I'm not sure.
Should I work out every day now since I will be focusing on a couple groups per day, or should I still space it out every other day? How should I split these exercises up? It's probably too much to get someone to organize this for me but if you could give me a couple general guidelines I can do it by myself.
Thanks in advance.
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2006/04/30, 03:13 PM
I should add that my first priority is to lose fat. Am I even focusong on the right thing? (besides diet). I'm hoping this, along with a good diet and cardio will lower my BF%.
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