Hey I'm new and I've been wanting to do some muscle building and toning at the same time. I have a bench press, several dumbells, and a barbell. I'm 14, a guy and weigh around 140 pounds. I was wanting to know some workouts that I could do with these, have the recommended weights and mainly work on my chest and triceps. Finally I've heard of people doing vertical push ups. I was wanting to do these for a while but lack the balance ability to do these. What can I do to improve this? Thanks in advance and no I won't go to a gym when I have this gear at home going to waste.
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Hey needs some advice.
- Thread starter Stev-o
- Start date
You can do just about anything with a barbell, bench and dumb bells. You can do regular bench, overhead press, power cleans, dead lifts, hack squats, barbell rows, dumbbell rows, dumbbell chest flies, barbell curls, dumb bell tricep extensions, ect. The list goes on. A simple youtube search will give you endless videos of proper form for all of those lifts.
Overhead press will help you build up the strength and balance to do vertical pushups.
Start out a routine with weight a bit lighter than you're comfortable with lifting for reps. This will help you avoid a plateau when you move up in weight.
Give that site a look for some good beginner routines.
Overhead press will help you build up the strength and balance to do vertical pushups.
Start out a routine with weight a bit lighter than you're comfortable with lifting for reps. This will help you avoid a plateau when you move up in weight.
Give that site a look for some good beginner routines.
Workout Plan for Muscle Building
It is better to plan a Workout for your full body by adding four or five exercises to it if you are not acquainted with lifting weights for many years.
• Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press.
• Pull (back, biceps, and forearms)- chin ups, dumbbell rows, inverse body weight rows, pull ups.
• Core (abs and lower back) –hanging leg raises, planks, side planks, exercise ball crunches, jumping knee tucks, mountain climbers.
• Quads –squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings –good mornings, step ups, hip raises, dead lifts, straight leg dead lifts.
Pick any single exercise from each section and this will work for every muscle of your body. Try to change the routine from time to time to avoid boredom and most importantly to excited your muscles. You can go for shoulder presses on Monday, do Squats on Wednesday and bench presses on Friday. A gap of 48-72 hours between workouts is to be maintained as your muscles get built up while resting. The number of workouts should not go beyond 25 sets for all exercises as overdoing of sets bring harm to your body. Each set should hold 5 to 6 exercises. To begin with four sets will be good.
To build strength and size, your rep ranges should be variable.
• Monday: Medium reps (8-12) and medium weight.
• Wednesdays: Low reps (5-8) and heavy.
• Fridays: Weight High reps (12-15) and lower weight.
Reps in the 1-5 range helps in building dense muscle and muscular strength. Reps in the 6-12 range get you muscular endurance and muscular strength. Reps in the 12+ range help in building muscular size and muscular endurance. All these rep ranges work well for the overall development of your muscles.
Wait Between Reps Ranges
The “Men’s Health Big Book of Exercises” is a book all about workout routine and plans. It says about how long we should wait between our sets depending on how many reps we are performing for exercise. The resting period between reps ranges provide you a well rounded muscles and well balanced body.
• 1-3 Reps: Rest for 3 to 5 minutes.
• 4-7 Reps: Rest for 2 to 3 minutes.
• 8-12 Reps: Rest for 1 to 2 minutes.
• 13 Reps+: Rest for 1 minute or less.
Amount of reps and weight can be mingled in a single exercise. Here is an example for a dumbbell chest press for a Friday to make your idea clear:
• 12 reps at 65 pound dumbbells, take a break of 90 seconds.
• 10 reps at 70 pound dumbbells, take a break of 90 seconds.
• 8 reps at 75 pound dumbbells, take a break of 90 seconds.
• 6 reps at 80 pound dumbbells, done!
It is better to plan a Workout for your full body by adding four or five exercises to it if you are not acquainted with lifting weights for many years.
• Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press.
• Pull (back, biceps, and forearms)- chin ups, dumbbell rows, inverse body weight rows, pull ups.
• Core (abs and lower back) –hanging leg raises, planks, side planks, exercise ball crunches, jumping knee tucks, mountain climbers.
• Quads –squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings –good mornings, step ups, hip raises, dead lifts, straight leg dead lifts.
Pick any single exercise from each section and this will work for every muscle of your body. Try to change the routine from time to time to avoid boredom and most importantly to excited your muscles. You can go for shoulder presses on Monday, do Squats on Wednesday and bench presses on Friday. A gap of 48-72 hours between workouts is to be maintained as your muscles get built up while resting. The number of workouts should not go beyond 25 sets for all exercises as overdoing of sets bring harm to your body. Each set should hold 5 to 6 exercises. To begin with four sets will be good.
To build strength and size, your rep ranges should be variable.
• Monday: Medium reps (8-12) and medium weight.
• Wednesdays: Low reps (5-8) and heavy.
• Fridays: Weight High reps (12-15) and lower weight.
Reps in the 1-5 range helps in building dense muscle and muscular strength. Reps in the 6-12 range get you muscular endurance and muscular strength. Reps in the 12+ range help in building muscular size and muscular endurance. All these rep ranges work well for the overall development of your muscles.
Wait Between Reps Ranges
The “Men’s Health Big Book of Exercises” is a book all about workout routine and plans. It says about how long we should wait between our sets depending on how many reps we are performing for exercise. The resting period between reps ranges provide you a well rounded muscles and well balanced body.
• 1-3 Reps: Rest for 3 to 5 minutes.
• 4-7 Reps: Rest for 2 to 3 minutes.
• 8-12 Reps: Rest for 1 to 2 minutes.
• 13 Reps+: Rest for 1 minute or less.
Amount of reps and weight can be mingled in a single exercise. Here is an example for a dumbbell chest press for a Friday to make your idea clear:
• 12 reps at 65 pound dumbbells, take a break of 90 seconds.
• 10 reps at 70 pound dumbbells, take a break of 90 seconds.
• 8 reps at 75 pound dumbbells, take a break of 90 seconds.
• 6 reps at 80 pound dumbbells, done!