I'm a beginner. I'm trying to do my workout at home, not the gym. What I have with me is a pair of dumbbell, 5kg each.
Here's my stats:
Age:18
Height: 183cm
Weight: 64kg
Fat%: around 18%
Goal: Not too extreame.
Here's a workout routine that im gonna start with:
Monday:
Chest-Pushup with backpack,around 6kg (10reps, 3sets) & Dumbbell flys, 5kg each (15reps, 3sets)
Triceps-Overhead triceps dumbbell press, 10kg(8reps, 3sets) & Kick Backs, 5kg(8reps, 3sets)
Abs-Crunches, 5kg behind my head(15 slow reps, 3sets), Side Crunches (10slow reps, 3sets)
Tuesday:
Biceps-Dumbbell Curls, more than 5kg less that 10kg (8reps, 6sets)
Shoulder-Dumbbell Shrugs, 5kg each (12reps, 3sets), Standing front raise, 5kg each (8reps, 3sets)
Back- Palm rotational row,5kg each (12reps, 3sets), Bend over dumbbell row, 5kg each (12reps, 3sets)
Wednesday: Rest
Thusday: Same as monday
Friday: Same as tuesday
Saturday: Badminton
Sunday: Jog
Here's my stats:
Age:18
Height: 183cm
Weight: 64kg
Fat%: around 18%
Goal: Not too extreame.
Here's a workout routine that im gonna start with:
Monday:
Chest-Pushup with backpack,around 6kg (10reps, 3sets) & Dumbbell flys, 5kg each (15reps, 3sets)
Triceps-Overhead triceps dumbbell press, 10kg(8reps, 3sets) & Kick Backs, 5kg(8reps, 3sets)
Abs-Crunches, 5kg behind my head(15 slow reps, 3sets), Side Crunches (10slow reps, 3sets)
Tuesday:
Biceps-Dumbbell Curls, more than 5kg less that 10kg (8reps, 6sets)
Shoulder-Dumbbell Shrugs, 5kg each (12reps, 3sets), Standing front raise, 5kg each (8reps, 3sets)
Back- Palm rotational row,5kg each (12reps, 3sets), Bend over dumbbell row, 5kg each (12reps, 3sets)
Wednesday: Rest
Thusday: Same as monday
Friday: Same as tuesday
Saturday: Badminton
Sunday: Jog