I’ve just brought these from Argos.
It’s a pair of dumbbells with 20kg of weights. (As an aside the spinlock collars in the photo appear to be metal, they aren’t, they’re resin).
I’ve decided to get fit. I’m middle aged and over the years have put on a few extra pounds. Many years ago I used to do bodybuilding, not to look like
Dorian Yates, the IFBB MR Olympia from 1992 to 1997 but to get a bit fitter, to get over a bit of a bad back I’ve had recently and because quite frankly, I enjoy it, I feel better when I do it.
I don’t really know why I stopped, I had all my own equipment (which I got rid of), I just got out of the habit of doing it. I don’t even have much space anymore not even for a bench, which is why I am limited to dumbbells.
I’ve come up with this routine,
Day 1 Arms
Alt Bicep Curl, Tricep Kickback, Tricep Press.
Day 2 Chest, Legs
Chest flyes, Squats.
Day 3 Legs etc
Crunches, Shrugs, Leg raise, Calf raises.
Day 4 Shoulders
Military Press, Side Lats, Front raises
All done for three sets of ten with strict form. Extra protein is three slices of corned beef (available at Asda 8 slices, 250 grams for 91 pence) on top of what what I normally eat. Now admitedly I’ve missed a bit out but it just goes to show what is possible without going to too much trouble or expense.
I can feel my muscles bulging already.
I hope you wont mind some critique on your proposed routine.
Day 1 Arms
Alt Bicep Curl, Tricep Kickback, Tricep Press.
Day 2 Chest, Legs
Chest flyes, Squats.
Day 3 Legs etc
Crunches, Shrugs, Leg raise, Calf raises.
Day 4 Shoulders
Military Press, Side Lats, Front raises
At your level I wouldn’t bother with shoulders at all. They will get an adequate workout elsewhere. Unless you are worried that your shoulders are weak, in which case drop some in with your chest day. Instead use your fourth day for more intensive cardio (you should do a little cardio every day) and stomach.
Why truncate my training suggestions? Didn’t you like them?
I didn’t, I don’t know why it happened.
I’ve fixed it now.