My workout routine. Need some tips.

sup guys, just wanted to see what you guys thought of my workout routine.
My equipment:
2 15lb dumbbells (i need 20-25lbs but im to broke to buy some)
and Iron Gym Workout Bar.. NO GYM MEMBERSHIP

Ok, So:
Day one: -Curls until muscular failure
-Push Ups until muscular failure
-Dips until muscular failure
- *drink protein shake*
TOTAL TIME = Est. 20-25min.

Day two: -Sit ups (resting my dumbells on my chest for added weight)until muscular failure

-Dead lifts until muscular failure (whilst holding my dumbbells of course)
and I try to work in my back and shoulders every now and then (I know, not good. im working on it.)
-*Drink protein shake*
Total time = Est. 15-20min.

And if i dont get DOMS or get "Sore" as its more commonly known. I still dont workout the day after i workout those muscles. Pretty much I do Workout A (day 1) and Workout B (day 2) every other day. So, ABABAB (7th day rest) I just started working out and need any tips. Also im 5'9" 183lbs 19% body fat. trying to get down to about 165lbs - 170lbs 10% body fat. One question i DID have was whether or not I should drink protein shakes seeing as im already overweight and theres fat to be used (body converts fat to muscle right?). Anyway, I hope this helps someone out there and if you like you can modify it to fewer days a week. For example Monday, Wednesday, Friday (A, B, A). etc.
 
Take a look at this guy’s daily blog. He has great 20 min workouts for people without access to a gym. If you want to lose weight you should start a beginner running program as well.

You will probably stall-out with routine you are doing now or quit due to boredom.

Lots of protein is great, and the drink is good post workout. Focus on eating solid proteins the rest of the day though.

Here is a program I have used:
Couch to 5K
Week 1 (60sec run/1.5 min walk)
Monday: 60(90) for 20min
Wednesday: 60(90) for 20min
Friday: 60(90) for 20min

Week 2 (90sec run / 2 min walk)
M: 90(2) for 20
W: 90(2) for 20
F: 90(2) for 20

Week 3 (90sec run/90sec walk/3min run/3min walk- repeat)
M:2x 90(90)3(3)
W: 2x 90(90)3(3)
F: 2x 90(90)3(3)

Week 4
M:3(90)5(2.5)3(90)5
W: 3(90)5(2.5)3(90)5
F: 3(90)5(2.5)3(90)5

Week 5
M: 5(3)5(3)5
W: 8(5)8
F: 20

Week 6
M:5(3)8(3)5
W: 10(3)10
F: 25

Week 7 (run 3 times this week for 25 min)
25

Week 8
28

Week 9
30
 
You want no Gym Membership, and not much equipment for your home - you should try out Power 90, P90x and/or Insanity. Yes they cost but it will give you the workout of your life - and without requiring house cluttering equipment.

Let me know if you have any questions!

Ryan S. Krieger
"Ending the trend of obesity"
 
Hey man,

Looks like you are off to a great start.

Bodyweight training is a great way to lose weight and get in shape.
 
Gotcha. So, Its a yes to protein shakes and I wont gain any weight (fat not muscle) as long as im working out. Correct?

You will gain fat if you eat / drink more calories than you burn.

About your program, unless you are really weak musculature, deadlifts with 15# dumbbells will not tax the body. Unless you can find something heavier in the 100# range, I don't think this will accomplish much.

Also, curls work the biceps but not much more. You want to tax big muscle groups, not small biceps.

No leg work? Squats with the dumbbells or One-legged squats would be a plus.

Are you using the pullup bar?
 
Back
Top