First off, thanks to Pete for answering my previous post. If he or anyone
else want to take a stab at my follow-up questions, I would highlyappreciate
it.
For all intents and purposes, I'm a beginner. As I mentioned in my previous
post, all I have access to are a set of dumbbells and an adjustable bench.
That said, here is the workout I have designed. I basically just went to
exrx.net and looked up the dumbbell exercise that targets each muscle
(listed below in parantheses). Please let me know what you think.
Day 1 - Back & Shoulders
DB Bent-over Row (General Back)
DB Shrug (Trapezius, Upper)
DB Shoulder Press (Anterior Deltoid)
DB Lateral Raise (Lateral Deltoid)
DB Rear Delt Row (Posterior Deltoid)
Day 2 - recovery
Day 3 - Chest & Arms
DB Curls (Biceps)
DB Lying, Incline, or Decline Triceps Extension (Triceps)
DB Wrist Curl (Wrist Flexors)
DB Reverse Wrist Curl (Wrist Extensors)
DB Hammer Curl (Brach)
DB Bench Press or DB Decline Bench Press or DB Fly (Pec Major, Sternal)
DB Incline Bench Press (Pec Major, Clavicular)
DB Incline Shoulder Raise (Serratus Anterior)
Day 4 - recovery
I'll probably work in some lunges every other recovery day.
How does that look?
I was figuring on doing 4 sets of each of those exercises at 10-12 reps
each. That's pretty standard, right? I figured the first set should be
relatively light so I can concentrate on getting the form right and go up
from there. Is that a reasonable way of going about it? Another question I
have is about how much I should be lifting. By the last rep of the 4 set,
should I be struggling to finish?
Other questions:
What time of day, if any, is best for weight-training?
When/what should I eat, relative to my workout?
I realize some of these are probably the kinds of questions that prompt
people to say "just lift the dame weights", but seeing as I'm just starting,
I'd like to get into as many good habits as I can from the beginning.
Thanks in advance for any help you can provide.
FAQ
Profile
Private Messages
Log in
