This is my workout in the order in which I do the exercises.
I do these using my 2 dumbbells at home, every morning early on before school, every Mon, Wed, Fri.
The amount of rest I take between exercise is usually 2-3 mins, I mainly wait for my heartbeat to come down.
The amount of weight I increase as the weights start to feel light doing the exercises. As of the start of this week, it's 8.5kgs / 18.7 pounds.
I do 1RM, simply because I don't have time for sets, but saying that I have gotten quite good results so I don't think that's a problem.
I aim for 20 reps of each exercise.
My workout is as follows:
- Bench Press
- Side Lateral Raises (hardest to do, biggest improvement when I add more weight, on the 2nd workout)
- Upright Rows
- Forward Shoulder Raises (really hurt elbow joins)
- Lying Tricep Extension
- Bicep Curls
- Bent Over Rows
- Wrist Curls
- Ankle Exercises
I'm not sure what this is called, but it's a very affective exercise for ankles. You have something that's a few inches off the ground - few small, stand on it with your toes, then go up as much as possible and down slowly, using your ankles, all while holding dumbbells.
- Squats
Then I do crunches. 3 Different ones on the same day as workouts.
- In the middle of the above workout, normal crunches going straight up
- After workout, hanging Leg Raise / Reverse Crunch or whatever it's called, where you hang from a bar, and raise your legs to your chest.
- On the evening that day, the crunches where you move your elbows towards pelvis.
I also do some boxes while holding dumbbells. I find it very very effective, as it's very very very difficult to move quickly (side to side, dodge, etc) while holding two heavy dumbbells, and punching isn't much easier.
I have become more organised this this in the last fortnight, and decided to take some weight off the dumbbells, down to 5gb or about 12 pounds while boxing, otherwise my elbow joins and shoulders hurt a lot for numerous days after this.
I do it every Friday, in the evening.
In addition to all that, I do pushups and chinups on each of the workout days. Pushups when I get home from school (about 4pm), I used to rotate between normal and raised feet (which I really like), but lately have just been doing clap pushups.
I've found that to be very interesting. The first time when I did it, I could do 3 reps, and 3 sets. 2nd time, 10 reps then 8 reps. Today, I did 13 reps then 3 reps haha. Very interesting. I'm thinking this will build up hitting power.
I can do 30 normal pushups, somewhere between 20-30 raised feet, and so 13 clap-pushups.
As for chinups, well I do them at school sometimes and sometimes at home, and my bar at home is lower than at school (which seemed to be completely different last year, I have no clue how that can be), so it's inconsistent.
I can do 8-10, depending on how proper they are - ie. Go all the way down, to a point where you are just hanging before starting the next one.
Right so, I'm looking forward to hearing suggestions and comments. Are there any muscles I'm missing? Is there anything I should change? Is the order of things ok?
I also have a few questions.
1. What are the specific benefits of sets over 1RM?
2. Are there ways to train muscles differently for doing, say
- An exercise for a long time
- An exercise for a short time, quickly.
3. Oh and....how the crap do you do one-hand pushups? They are just so hard I can't even do one ><
How can you train specifically for them?
4. Also, does anyone here do literally 100 pushups or anywhere thereabouts?
Thanks!
I do these using my 2 dumbbells at home, every morning early on before school, every Mon, Wed, Fri.
The amount of rest I take between exercise is usually 2-3 mins, I mainly wait for my heartbeat to come down.
The amount of weight I increase as the weights start to feel light doing the exercises. As of the start of this week, it's 8.5kgs / 18.7 pounds.
I do 1RM, simply because I don't have time for sets, but saying that I have gotten quite good results so I don't think that's a problem.
I aim for 20 reps of each exercise.
My workout is as follows:
- Bench Press
- Side Lateral Raises (hardest to do, biggest improvement when I add more weight, on the 2nd workout)
- Upright Rows
- Forward Shoulder Raises (really hurt elbow joins)
- Lying Tricep Extension
- Bicep Curls
- Bent Over Rows
- Wrist Curls
- Ankle Exercises
I'm not sure what this is called, but it's a very affective exercise for ankles. You have something that's a few inches off the ground - few small, stand on it with your toes, then go up as much as possible and down slowly, using your ankles, all while holding dumbbells.
- Squats
Then I do crunches. 3 Different ones on the same day as workouts.
- In the middle of the above workout, normal crunches going straight up
- After workout, hanging Leg Raise / Reverse Crunch or whatever it's called, where you hang from a bar, and raise your legs to your chest.
- On the evening that day, the crunches where you move your elbows towards pelvis.
I also do some boxes while holding dumbbells. I find it very very effective, as it's very very very difficult to move quickly (side to side, dodge, etc) while holding two heavy dumbbells, and punching isn't much easier.
I have become more organised this this in the last fortnight, and decided to take some weight off the dumbbells, down to 5gb or about 12 pounds while boxing, otherwise my elbow joins and shoulders hurt a lot for numerous days after this.
I do it every Friday, in the evening.
In addition to all that, I do pushups and chinups on each of the workout days. Pushups when I get home from school (about 4pm), I used to rotate between normal and raised feet (which I really like), but lately have just been doing clap pushups.
I've found that to be very interesting. The first time when I did it, I could do 3 reps, and 3 sets. 2nd time, 10 reps then 8 reps. Today, I did 13 reps then 3 reps haha. Very interesting. I'm thinking this will build up hitting power.
I can do 30 normal pushups, somewhere between 20-30 raised feet, and so 13 clap-pushups.
As for chinups, well I do them at school sometimes and sometimes at home, and my bar at home is lower than at school (which seemed to be completely different last year, I have no clue how that can be), so it's inconsistent.
I can do 8-10, depending on how proper they are - ie. Go all the way down, to a point where you are just hanging before starting the next one.
Right so, I'm looking forward to hearing suggestions and comments. Are there any muscles I'm missing? Is there anything I should change? Is the order of things ok?
I also have a few questions.
1. What are the specific benefits of sets over 1RM?
2. Are there ways to train muscles differently for doing, say
- An exercise for a long time
- An exercise for a short time, quickly.
3. Oh and....how the crap do you do one-hand pushups? They are just so hard I can't even do one ><
How can you train specifically for them?
4. Also, does anyone here do literally 100 pushups or anywhere thereabouts?
Thanks!
