I don't have access to fancyequipment. All i have is:
2 short weight bars
6 5 pound attachments
2 2.5 pound attachments
If someone could provide a good regimen with he equipment I have that would be awesome. Also what kind of other exercises are good for someone that can't get to a gym.
P.S. i'm really intrested in the back (if possible with short bars), arms, Shoulders, chest, and traps. Not so much other mucsles
[B]Warm up[/B]
Skipping. 1 min. 30secs
Crunches 3 sets of 30
Pushups 2 sets of 20
[B]Exercise[/B] - ~for every weight I say, half it and put one on each. Unless it requires only one dumbell. Then all weight on one. Example in first one.
Dumbell Press 3 sets 10 - 20lbs (2*5lbs on each dumbell)
Dumbell Flies 3 sets 10 - 20lbs
Standing Tricep Extention 3 sets of 10 - I'd like to say 10lbs but you don't have the right weights
Standing Lateral Raises 3 sets of 10 - I'd like to say 10lbs but you don't have the right weights
Concentration Curls 3 sets of 10 - 20lbs (all on one dumbell)
Squats 4 sets of 8
[B]Basic fucked up nutrition[/B]
Eat 2 hard boiled eggs as lunch before hand
Eat banana's after
For the ones you don't have the right weights for.. try 1*2.5lb and 1*5lb on each dumbell.
I've been awake about 10 minutes. people may want to knitpick. I know this setup is weak but I've no idea on your strength etc. I'd advise doing this for a month so you can get used to it.
Do this once every OTHER day. Monday, Wednesday, Friday, Sunday, Tuesday, Thrusday etc etc.
I want some weights, how do they normally cost?
[QUOTE=Super_Poo;21481385]I want some weights, how do they normally cost?[/QUOTE]
Not much. Go to Walmart or something and see for yourself.
Strongbow, what would you suggest for someone who doesn't have access to stuff like Dumbells and the like?
[QUOTE=JDream;21481408]Strongbow, what would you suggest for someone who doesn't have access to stuff like Dumbells and the like?[/QUOTE]
Your goal is?
[editline]10:14AM[/editline]
[QUOTE=Super_Poo;21481385]I want some weights, how do they normally cost?[/QUOTE]
Charity shops and second hand shops. Go there. People CONSTANTLY get this stuff, realise they're too lazy and donate it. It's not electronic so it's safe to buy second hand. I have a great bench behind me that I got for £15 instead of ~£100
[QUOTE=Performual;21481399]Not much. Go to Walmart or something and see for yourself.[/QUOTE]
We don't have Walmart here, guess Big W?
[QUOTE=Strongbow;21481644]Your goal is?[/QUOTE]
Just to get fitter really.
For a great leg exercise. Pull your car! Remember to stick it in neutral.
[QUOTE=Richard Simmons;21481733]For a great leg exercise. Pull your car! Remember to stick it in neutral.[/QUOTE]
Till you get to a decline and you're now being chased by your car.
[QUOTE=Strongbow;21481751]Till you get to a decline and you're now being chased by your car.[/QUOTE]
Now you got an adrenaline rush, and some CV. Its win win.
[QUOTE=Richard Simmons;21481754]Now you got an adrenaline rush, and some CV. Its win win.[/QUOTE]
Nice.
Another site people may want to use is [url]http://boards.4chan.org/fit/[/url]
If you're going to whine about 4chan etc get out. I'm trying to be useful and /fit/ is not like /b/
[QUOTE=Super_Poo;21481673]We don't have Walmart here, guess Big W?[/QUOTE]
Most Big W have small weights in stock. If you can't find any there, your best bet is rebel sport; Although that's when it starts to get expensive.
Well I am about 6'0 and i guess i can say I am strong for a person who doesn't lift.
Try the setup I said then.
Even if it feels easy, don't simply up the weights straight away otherwise you'll hurt yourself (enjoy not being to move for a few days :) )
[QUOTE=Strongbow;21481906]Try the setup I said then.
Even if it feels easy, don't simply up the weights straight away otherwise you'll hurt yourself (enjoy not being to move for a few days :) )[/QUOTE]
I love the weak mucsles after a day of good exercise.
[QUOTE=mzathemind;21482040]I love the weak mucsles after a day of good exercise.[/QUOTE]
In which case you're an idiot and should not be doing this. You WILL cause permanent damage if you continue.
That and you're not going to gain muscle mass.
Go to the gym, it's not that expensive.
In denmark it's max 10 euro for a month.
In Australia it's min 60 dollars for a month...
First, you should feel like a warrior ready to conquer a kingdom after your workout if your goal is strength.-> The more you tire your muscles during workout, the less energy they have to built up some strength.
That means : heavy loads,1-5 reps and 1 set.
For example, do 1 arm/1 leg push ups and one legged-squats and tense your body as much as you can AND EVEN TIGHTER!
Higher tension equals higher weight and allows you to squeeze out nearly every lil' bit of strength you have if you do pratice enough.
[QUOTE=Strongbow;21481299][B]Warm up[/B]
Skipping. 1 min. 30secs
Crunches 3 sets of 30
Pushups 2 sets of 20
[B]Exercise[/B] - ~for every weight I say, half it and put one on each. Unless it requires only one dumbell. Then all weight on one. Example in first one.
Dumbell Press 3 sets 10 - 20lbs (2*5lbs on each dumbell)
Dumbell Flies 3 sets 10 - 20lbs
Standing Tricep Extention 3 sets of 10 - I'd like to say 10lbs but you don't have the right weights
Standing Lateral Raises 3 sets of 10 - I'd like to say 10lbs but you don't have the right weights
Concentration Curls 3 sets of 10 - 20lbs (all on one dumbell)
Squats 4 sets of 8
[B]Basic fucked up nutrition[/B]
Eat 2 hard boiled eggs as lunch before hand
Eat banana's after
For the ones you don't have the right weights for.. try 1*2.5lb and 1*5lb on each dumbell.
I've been awake about 10 minutes. people may want to knitpick. I know this setup is weak but I've no idea on your strength etc. I'd advise doing this for a month so you can get used to it.
Do this once every OTHER day. Monday, Wednesday, Friday, Sunday, Tuesday, Thrusday etc etc.[/QUOTE]
Only working out your arms is bad. Puny squats doesn't do shit.
[editline]11:33AM[/editline]
I made this for KingQ8:
You should be able to read it, it's both Swedish and English. Covers the whole body.
Monday Set/rep
Bröst/Chest
Bänkpress 3 12 = Benchpress
Flyes 3 12 = Fly, [url]http://en.wikipedia.org/wiki/Fly_(exercise[/url])
Axlar/Shoulder
Hantel lyft åt sidan 3 12 = [url]http://www.muscles.se/wp-content/upl...t-at-sidan.gif[/url]
Sittande axel press 3 12 = [url]http://www.muscles.se/wp-content/upl...-axelpress.gif[/url]
Militär press 3 12 = [url]http://www.muscles.se/wp-content/upl...litarpress.gif[/url]
Armar/Arms
Biceps curl hantlar 3 12 = Biceps curl
Hammercurl 3 12 = Hammer curl
Koncentrationscurl 3 12 = [url]http://www.muscles.se/wp-content/upl...ationscurl.gif[/url] (concentration curl?)
Mage/Stomach.
Kramplyft med sidovridningar 4 12
Wednesday:
Rygg/Back
Marklyft 3 8-9 = Deadlift, [url]http://en.wikipedia.org/wiki/Deadlift[/url]
Hyperextension 3 12 = Hyperextension
Sittande enarmsrodd 3 12 = [url]http://www.youtube.com/watch?v=2yDtdEXlAiE[/url] or this one if you do not have access to gym [url]http://www.muscles.se/wp-content/upl...hantelrodd.gif[/url]
Ben/Leg
Knäböj 3 12 = Squats, [url]http://en.wikipedia.org/wiki/Squat_(exercise[/url])
Lårcurl 3 12 = Leg curl
Benspark 3 12 = [url]http://www.muscles.se/wp-content/upl...3/benspark.gif[/url]
Armar/Arms
Pushdown 3 12 = [url]http://www.muscles.se/wp-content/upl.../pushdowns.jpg[/url]
Pullover triceps press 3 12 = Pullover triceps press
Pushdown rep 3 12 = Same
Friday:
Bröst/Chest
Pec-dec 3 12 = Pec dec, on those machines. You might want to change.
Enarms bröstdrag i kryssmaskin 3 12 = Use another chest exercise here. This one is using a machine.
Framåtlutande breda bar-dips 3 12 = Bar dips, leaned forward, wide dips.
Axlar/Shoulders
Kabeldrag 3 20 = Those exercises where you pull a cable towards you.
Axelroteringar 3 12 = Shoulder rotation.
Liggande omvänt drag i kryssmaskin 3 12 = Change this, it requires a machine.
Armar/Arms
Bicepscurl stång 3 12 = Bicep curl those "rods" [url]http://2.bp.blogspot.com/_nOndj9Ze_c...scurl_Full.jpg[/url]
Hammercurl 3 12 = hammer curl
Bicepscurl med snöre 3 12 = bicep curl with those elastic ropes
Jog.
[QUOTE=Super_Poo;21481385]I want some weights, how do they normally cost?[/QUOTE]
I bought a set of Dumbbells for about 30-40€ (about 2 years ago, can't remember the exact price)
[QUOTE=Swebonny;21482498]Only working out your arms is bad. Puny squats doesn't do shit.
[/QUOTE]
You seem to have completely skipped the fact he asked what he could do with a couple of dumbbells.
Of course it's going to focus on his arms. He hasn't even got a barbell.
dont drink gatorade after a workout, chocolate is actually better to drink than gatorade. Just go bench cars outfront of your house. Thats what i did when I had no money
I don't have the proper equipment for all that. Plus I'm not looking for a full body workout. Just upper body.
[QUOTE=icypenguin;21482612]Jog.[/QUOTE]
I do that everyday. 2-4 miles a day.
Also got some 15 pound dumbbells.
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