Home routine

[James213]

Hey, so I have adjustable dumbbells 40kg, 20kg each hand. A exercise bike and swiss ball at home and was wondering if you could help me to make a weekly routine. Could you please name the exercises for example

Monday

back/shoulder

shoulder press

lateral riases

etc...

Sorry but this is my first time to make a routine and I dont really know what to do and know what muscle groups to do togethor, and also how much rest I need.

Thank you for your help.

[teamfatboy]

Hey James...

How many days per week would you be working out?

[James213]

Ive tryed to do some looking and have so far came up with this.

Monday - chest and triceps

flat bench dumbbell press

incline bench dumbbell press

flat bench flyes

skull crushers

single arm overhead extensions

Triceps Kickback

Tuesday - legs

squats

lunges

side lunge

stiff legged deadlifts

standing calf raises

High resistance on exercycle

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press

standing dumbbell press

single arm lateral raises

front raises

Rear Deltoid Raise

shrugs

Friday - back and biceps

deadlifts

bent over rows

single arm bent over rows

Kneeling One Arm Row

standing dumbbell curls

Hammer curls

preacher curls

Saturday/Sunday - off

[James213]

Hey James...

How many days per week would you be working out?

Hey, as much as possible.

The above is taken from a site and just added a few more things

It has 3 days off but I am prepared to have no days off

Also abs.. can I do crunches every day?

[teamfatboy]

That's not a bad list, not a bad start. The Chest-tri, leg, shoulders, back-biceps is a fairly common split.

Using the swiss ball as a bench would give the core a good workout.

Abs are one omission. You could throw in SB crunchies on one day, side crunches another, knee raises, prone bridge...

How much training have you done so far... a four-day split's good unless you've already got a pretty high level of general fitness.

Keep rests between sets down - 30s between sets, 1m to swap between exercises (so "set/30s/set/30s/set, 60s set/30s/ etc" )

[James213]

Ive been doing press ups for 10 months pretty much every day and been using light weights the past 4 months. I got a fair bit of muscle

[teamfatboy]

Ive been doing press ups for 10 months pretty much every day and been using light weights the past 4 months. I got a fair bit of muscle

Stick with the four-day split for the mo, use the short breaks to keep the intensity up.

Diet sorted?

[James213]

yep diet sorted, lots of protein, fruit, vegetables, nuts, meat, low carbs, wholemeal bread, no processed food. Hardly any fat on me.

Do I just repeat all the exercises to I fail and untill those muscles are fatigued and make it really intense?

[Beef]

i wouldnt advise working out every day bro, chances are you'll start overtraining. remember that recovery is just as important as training itself

[James213]

Hi, so its monday and im doing my chest/tricpes.

Now I was wondering do I need a bench to do the exercises?

flat bench dumbbell press

incline bench dumbbell press

flat bench flyes

Ive done the flat bench dumbbell press and the flat bench flyes on the floor with a pillow. Is a bench going to be more effective? I felt the flat bench dumbbell press worked my shoulders...?

And what would I use to do a incline bench dumbbell press at home.

Also, should these exercises be working my arms?

[teamfatboy]

For the two flat exercises, you could use the swiss-ball - under the upper back, body straight and thighs in line with body.

It's not uncommon to do presses off the floor, tho...

[James213]

oh yea swiss ball, thanks

[James213]

Hey, I have a question. Because im under weight and have hardly no fat on me i sometimese read on this forums that people try to gain a lot of fat when gaining muscle and then once they get to a certain weight they then try to loose the fat so muscle is only remaining.

Could some one clear this up for me. And should I do this?

[seascott]

Its part of BB to bulk up then reduce body fat levels.

Having fat in your diet and on your frame is good for many reasons. But there are many types of fats, good ones and bad ones. If you are eating pretty clean meal plans and you start to add some fat layer over your muscles, its normal and pretty much ok. You prob wouldnt want to exceed the range of 20% BF level though, makes it bloody hard to shift the stuff without shedding some of that hard earned muscle.

[James213]

Thanks for ur help. One other question say I do my chest/tricep workout on monday but only give 50-70% effort out of 100% will I loose muscle as i didnt give it my all and have a whole week off to recover the muscle group? Or will my chest/triceps just increase in mass slightly?

Thanks

[Beef]

Thanks for ur help. One other question say I do my chest/tricep workout on monday but only give 50-70% effort out of 100% will I loose muscle as i didnt give it my all and have a whole week off to recover the muscle group? Or will my chest/triceps just increase in mass slightly?

Thanks

as long as you're lifting iron you're not going to lose muscle. if you're on a split and you're a beginner (which it sounds like you are), you've made a mistake IMO.

you should think about doing an upper/lower or push/pull split and do each twice a week

[James213]

Hey thanks for all your help and am starting to see more changes.

I was wondering if you could take a look at what I have on a tipical day and see if im getting enought of the right foods.

Weight: 65kg

morning

manderin

Scrambled eggs (3 eggs +milk) + 2 pieces of vogals toast

250ml milk (14g protein)

banana

handful of mixture peanuts almonds hazelnuts walnuts

mid day

manderin

yoghurt

cream corn toasted sandwhich 2 peices of of vogals bread

250ml milk

handful of mixture peanuts almonds hazelnuts walnuts

250ml milk

night

lamb chop

2 lamb steaks

mashed potato

brocolili

carrots

250ml milk

250ml milk

Do I need to be taking protein poweder? So far after my workouts ive been taking some of my mums stuff http://www.punchsupplements.co.nz/suppl ... women.html about 30-35g of protein with glass of milk. And is drinking this much milk bad for me?

[Beef]

Do I need to be taking protein poweder? So far after my workouts ive been taking some of my mums stuff http://www.punchsupplements.co.nz/suppl ... women.html about 30-35g of protein with glass of milk. And is drinking this much milk bad for me?

no, you dont need to be taking protein powder. eat FOOD. don't become a sucker like everyone else and give in to the supplement industry :pfft:

[James213]

ok, i really didnt want to take protien powder, but thought it was really beneficial to consume a good amount of protein after an intesnse work out.

Would a huge glass of milk, piece of fruit and some nuts be ample after a workout?

[Beef]

ok, i really didnt want to take protien powder, but thought it was really beneficial to consume a good amount of protein after an intesnse work out.

Would a huge glass of milk, piece of fruit and some nuts be ample after a workout?

yeah it is beneficial to consume protein post-workout. i would try add something a bit more substantial post workout such as a can of tuna or a few boiled eggs.

[dsmi163]

Do I need to be taking protein poweder? So far after my workouts ive been taking some of my mums stuff http://www.punchsupplements.co.nz/suppl ... women.html about 30-35g of protein with glass of milk. And is drinking this much milk bad for me?

no, you dont need to be taking protein powder. eat FOOD. don't become a sucker like everyone else and give in to the supplement industry :pfft:

can't beat a protein shake

[Beef]

Do I need to be taking protein poweder? So far after my workouts ive been taking some of my mums stuff http://www.punchsupplements.co.nz/suppl ... women.html about 30-35g of protein with glass of milk. And is drinking this much milk bad for me?

no, you dont need to be taking protein powder. eat FOOD. don't become a sucker like everyone else and give in to the supplement industry :pfft:

can't beat a protein shake

:pfft:

[James213]

del post

[ParnellPanther]

Scooby doo?

[Yeah-Buddy]

Thanks for ur help. One other question say I do my chest/tricep workout on monday but only give 50-70% effort out of 100% will I loose muscle as i didnt give it my all and have a whole week off to recover the muscle group? Or will my chest/triceps just increase in mass slightly?

100% effort every day!