Exercise Plan Help Please.

Z

Zephon

0
Hey, I am new here and hope this is the correct place to post this. Little over 3 weeks ago I figured I should exercise more. But I don't have any equipment to work with or anything so I am looking for some help in what I can do to build some muscle.

The only things I have are 2x8lb dumbells. As you can see not much to work with.

Guess I should post my stats..

Age : 23
Weight : 130
Height : 5feet 7in (Well something like that)

So what I did was set up a routine that I do the exact same everyday in the following order. So far this is what I have done/am doing. Also you must forgive me if my routine sounds extremely stupid I have NO experience in exercising hence my lack of what some exercises are called. And well I am sure the arm extensions exercises I do are made up form my head lol.


Week 1 (Consists of Monday-Saturday) (Sunday is my rest day)

Pushups - 20
Situps - 20
Leg Lift - Hold it for 20 Seconds (Did this when I played football in Middle school..)
Calf Raises - 20
Curls - 20 (Using those 8lbs, Atleast its something..)
Arm extension exercise - Hold for 20 seconds (I use those 8lbs, I do one arm at a time I extend it straight out in the air to my side level with my shoulder and hold it there. Then I switch and do the other arm same way) Arm extension exercise 2 - Hold for 20 seconds (Exact same thing as the first arm extension exercise but instead of to my side I hold them up behind my lower back.)
The Plank - Hold it for 20 Seconds


Week 2 (Same days as Week 1)

Pushups - 30
Situps - 30
Leg Lift - Hold it for 30 Seconds (Did this when I played football in Middle school..)
Calf Raises - 30
Curls - 30 (Using those 8lbs, Atleast its something..)
Arm extension exercise - Hold for 30 seconds (I use those 8lbs, Pretty much I do one arm at a time I extend it straight out in the air to my side level with my shoulder and hold it there. Then I switch and do the other arm same way)
Arm extension exercise 2 - Hold for 30 seconds (Exact same thing as the first arm extension exercise but instead of to my side I hold them up behind my back.)
The Plank - Hold it for 30 Seconds

As you can see each week I increase how many I do or how long I hold them by 10.. So this Wednesday I just got to 50's. Which would be Week 4.


So I am sure you now know why I need help.. I need to know if doing this is helping as far as building muscle. Or if its hurting that I am doing it 6 days a week. I am trying to do a Full body workout. So any help as far as exercises to change/add/remove. I really hope to get some help or advice here and that I didn't confuse you guys too much lol.
 
you can only buid a significant amount of muscle by increasing the load,so you need to either get some more weights or join a gym.
 
buzz said:
you can only buid a significant amount of muscle by increasing the load,so you need to either get some more weights or join a gym.
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True, not to mention you'll have a lot more exercise options at a gym.

If cost is an issue, YMCAs are all over the US and generally have pretty low monthly fees. Even so, many gyms are only $20-40 a month, at least where I live.
 
Scrap that workout and join a GYM.

You need to lift heavy weights if you are going to put on some mass.

Also you need to be on a diet. Lots of healthy foods which include protein, carbs, good fats etc Your body needs fuel in order to put on mass.
 
Some of these guy just want to bulk up, I can give you plenty of options to use those 8lbs with. They might not "BULK" you up, but it will certainly strengthen the hell outta your muscles.

Start by standing those bells up and down, then do pushups on them. Trying to balance and do the excersise will kill you.

Also I take mine and go though a boxing kata throwing punches and then trying to stop the weight.

Try holding the weight with an extended arm for an extended period, I usually go till failure.

Those will make your muscles have endurance, but you will need more weight to bulk up.
 
(Silent) said:
Yes, do these if you wish to do permanent shoulder damage.
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Eh? Haven't noticed any damage at all and I have been doing this for quite a while. May be that I swing a 13oz tennis racket for 2 hours 5 nights a week. And that I do hindu pushups as well as extended arm pulls with 30lbs on a bowflex. I also do handstand pushups, so I am pretty strong in my shoulders.

I also keep my arms bent, so that I am never fully extended, my biceps do most of the work of starting and stopping.

Perhaps you should take their advice though, espically if you don't do much shoulder work.
 
(Silent) said:
The shoulder damage will not likely show up any time soon. Its later in life when it will become apparent.
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Do you have any proof? Medical studies, personal experience or anything like that? If so, I would greatly like to read them. Basicly what I am asking is this your opinion, or a proven fact?
 
JC316 said:
Do you have any proof? Medical studies, personal experience or anything like that? If so, I would greatly like to read them. Basicly what I am asking is this your opinion, or a proven fact?
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Proven fact. and common sense.
im short on time so here is a quick breakdown.

Your shoulder is linked very loosely with ligaments and muscles, this is the reason we have such great range of motion. However, its also a downfall because it makes the shoulder prone to injury. As we age the soft connective tissue breaks down, and the damage done now only hastens the process and increases the overall damage done down the line.
As we loose that soft tissue in between bone your bones begin to rub against one another which is what is called "Osteoarthritis".

Tennis (for serious players) especially is enough to near promise one Osteoarthritis of the shoulder. Doing things as you are with the weights will only continue and worsen the damage done.
 
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(Silent) said:
Proven fact. and common sense.
im short on time so here is a quick breakdown.

Your shoulder is linked very loosely with ligaments and muscles, this is the reason we have such great range of motion. However, its also a downfall because it makes the shoulder prone to injury. As we age the soft connective tissue breaks down, and the damage done now only hastens the process and increases the overall damage done down the line.
As we loose that soft tissue in between bone your bones begin to rub against one another which is what is called "Osteoarthritis".

Tennis (for serious players) especially is enough to near promise one Osteoarthritis of the shoulder. Doing things as you are with the weights will only continue and worsen the damage done.
Click to expand...

Good logic, I never thought of it like that. Since I did it only every now and then plus the MSM/Glucosomine that I take, I doubt that I did any damage and will discontinue that particluar excersise. Thanks for the heads up.
 
(Silent) said:
Proven fact. and common sense.
im short on time so here is a quick breakdown.

Your shoulder is linked very loosely with ligaments and muscles, this is the reason we have such great range of motion. However, its also a downfall because it makes the shoulder prone to injury. As we age the soft connective tissue breaks down, and the damage done now only hastens the process and increases the overall damage done down the line.
As we loose that soft tissue in between bone your bones begin to rub against one another which is what is called "Osteoarthritis".

Tennis (for serious players) especially is enough to near promise one Osteoarthritis of the shoulder. Doing things as you are with the weights will only continue and worsen the damage done.
Click to expand...

lol reps+


(char limit grrr)
 
Well unfortuantlly I can't join a gym.. So I am have to stick with exercises I do inside the house..

But I can get heavier weights if need be. So do you think it would be better to do exactly what I do now, But instead of increasing how many I do, I increase the weight every week?

Also I thank you for your replies.
 
What is preventing you from joining a gym?

You could get heavier weights I guess.

But from your original post regarding building muscle, you need to eat a whole lot of food as well as exercise in order to gain even 1lb of muscle mass.

Sounds like an uphill struggle but it takes time.
 
before anyone can work out a routine for you we need to know what sort of equipment you can get,ie just more weight for dumbells,or bench +barbell+weights etc.
 
Alright.. Well I done more searching and I think I came up with a weekly routine that fits better.. Let me know what you guys think.

Monday:
Inclined Push Ups - 2x25
Basic Sit Ups - 1x50
Flat Bench Dumbbell Press - 2x25
Incline Bench Dumbbell Press - 2x25
Plank - Hold for 1 minute

Tuesday:
Basic Push Ups - 2x25
Long Arm Weighted Crunches - 1x50
Single Arm Dumbbell Rows - 2x25
Two Arm Dumbbell Rows - 2x25
Side Plank - Hold for 1 minute

Wednesday:
Rest

Thursday: - Set,Reps
Diamond Push Ups - 2x25
Vertical Leg Crunches - 1x50
Dumbbell Calf Raises - 2x25
Dumbbell Lunges - 2x25
Dumbbell Squats - 2x25
Plank - Hold for 1 minute

Friday:
Wall Push Ups - 2x25
Reverse Crunches - 1x50
Dumbbell Extensions - 2x25
Standing Single Arm Dumbbell Extensions - 2x25
Side Plank - Hold for 1 minute

Saturday:
Varied Push Ups - 2x25
Bicycle Crunches - 1x50
Seated Dumbbell Curls - 2x25
Dumbbell Concentration Curls - 2x25
Standing Dumbbell Reverse Curls - 2x25
Plank - Hold for 1 minute

Sunday:
Rest

Please let me know if the setup of these are right.. Like for example I am not working one muscle too much that week or in a row or whatever. Also read that its best not to do the same exercises every day cause it allows your muscles to get used to it or something.. So with that in mind I had to toss in different kinds of pushups and situps and such. Seems I am going to need to get a bench for some of these also.
 
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