My dumbell workout (home workout)

W

Woodt

0
Hi all. Just before I post, I am in 9th Grade, and have done, and do a large amount of sport for the past few years. Anyway, I'm 5ft 10/maybe 11 now, and 150lbs.
At the moment I can use the gym at least once per week, and do 3 full body workouts. As I can not use the gym 3 times per week I tend to do 2 full body workouts using only dumbells.

My equipment currently is: 2 10kg adjustable dumbells although I am going to buy another 10kg of weights for them, and maybe get a barbell.
I am training for size and strength basically.

So my workout is basically:

Arms:
Bicep Curls 3 x 8

Chest:
Press ups independent to workout.
Chest machines in gym

Shoulders:
Military Press 4 x 10
Shrugs - not sure normally around 2 sets of 20 need advise on these.

Back:
Dumbbell Rows 4 x 10
Bird flies 3 x 8 (this exercise is called bird flies in my gym, however i don't think that's the common name) basically leaning over and pulling you arms up like flapping wings if you were a bird. Hope that makes sence

Pull ups independent to workout.

Abs:
Crunches 4 x 15

Legs:
Squats 1 x 30 1 x 20 1x 15
Lunges 4 x 7
Calf Raises (on stairs) 4 x 20


plus I either use a rowing machine or go for a run 5 mornings per week. Eg. Monday wake up, raining outside so I don't want to go running, instead I go on rowing machine. Tuesday, go running, nice day. So basically variable. Plus I swim twice per week, normally.

Thanks for help peeps. :cool:
 
Erm, I'm not just starting out... I've been working out for ages, just never posted my thing before.
Foods - 2-3 litres water per day. 1litre milk, 2 eggs. Normally 3 other well balanced meals. Typical day might be:
Porriage + orange juice + orange for breakfast
Maybe a pizza slice for lunch (not too fatty)
2 yogurts, Chicken Breast, 4 slices of ham and cheese sandwiches, water, and an apple for lunch.
Dinner something like Tuna, vegetables, potatoes/tuna pasta/ pasta bollognaise.
Then - Toast/porraige, egg, milk.
 
Looks pretty good. What's your goal or goals?

All forms of exercise are good, just make certain that you're using good form & don't sacrifice good form for heavier weight (because heavy weights mixed with poor form can be a recipe for disaster that may come immediately or down the road a ways).
 
Really general size. I'm trying to increase my strength as well though. I have always for some reason had incredible muscular endurance, I think it's due to all the tennis I used to play. But with it I can hold people in arm wrestles who are much stronger than me then slam them :p
 
Yeah, streamline I too didn't understand that post. If you were a begginer what would you use? I did thousands of press ups, situps, lunges etc before doing very small weights, before starting using proper weights in July last year. That's done me fine.
 
Streamline,meant that free weights require more control and muscle is needed to control them. Whereas in a gym the weights are fixed so will not wobble in your hands as such.
 
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