I need some help with a beginner work out routine

[Carmack]

I'm around 5' 7"/115-120 pounds. I have 1 dumb bar weighing 30 pounds, 2 free weights weighing between 7-10 lbs (not sure exactly) and no bench. I'm interested in building strength rather than looks or bulking up. I know very little about weight lifting. What types of exercises should I do? How many reps? and how often should I do them?

 

[retooferab]

God'sBods Exercise Club

Post Your Workout Routine

...get started

Edit to add: WOW, my links are messed up! Or maybe I am messed up! Can't even find God'sBods at the moment. I apologize for bad linkypoos.

 

[Carmack]

I was hoping someone could trailor it towards my equipment (or lack there of) and size.

 

[2Bhumble]

Maybe you could try a website like...

http://www.exrx.net/

 

[fitmom]

I was hoping someone could trailor it towards my equipment (or lack there of) and size.

At God's Bod's that is our specialty

 

[Tashena]

If you want a great cardio work-out... try Tae Bo! I do it for volleyball conditioning and it works so well! It sounds totally lame but it works!

Tashena

 

[growingupinhim]

If you want a great cardio work-out... try Tae Bo! I do it for volleyball conditioning and it works so well! It sounds totally lame but it works!

Tashena

at amazon and other places is the!
Tae Bo Believers - The Strength Within and The Power Within: The 2 believers workouts are 45 minute cardio workouts that are around 135 bpm and are targeted to the Christian audience with a closing prayer at the end, focusing on the connection between the workout and our spiritual health, etc. They are regular workouts with Billy talking about God and challenging the participant to work their will and spirit as well. The Strength Within focus on strength and being able to reach to the Higher power in order to receive that strength. The Power Within focuses more on power moves and once again being able to look to the Higher Power for the power you need in order to overcome.

 

[Carmack]

# Monday: Biceps, Back and Abs
Biceps:
Standing Curls 8-12 reps
Sitting Curls 8-12 reps
Upper Back:
Dumbbell Pullovers 8-12 reps
Dumbbell Row 8-12 reps
Lower Back:
Superman Stretch 8-12 reps
Power Clean 8-12 reps
Side's:
Chins 12-15 reps
Pull Downs 10-12 reps
Abs
Crunches 15-20 reps
Pelvic Tilts 15-20 reps
Side Bends 15-20 reps

# Wednesday: Hams, Shoulders and Abs
Hamstrings:
Leg Curls 10-12 reps
Stiff Legged Deadlifts 10-12 reps
Shoulders
Military Press 8-12 reps
Shrugs 8-12 reps
Abs
Crunches 15-20 reps
Pelvic Tilts 15-20 reps
Side Bends 15-20 reps

# Friday: Quads, Forearms and Calves
Quadriceps:
Squats 10-15 reps
Leg Extensions 10-12 reps
Calves:
Calf Raises
(standing & Sitting) 12-15 reps

# Sunday: Triceps and Chest and Abs
Triceps:
Dumbell Overhead Extensions 8-12 reps
Dumbell Kickback 8-12 reps
Chest
Bench Press
(incline & decline) 8-12 reps
Flies 8-12 reps
Abs
Crunches 15-20 reps
Pelvic Tilts 15-20 reps
Side Bends 15-20 reps


How does that look? Those seem pretty basic and I've modified most of them for my equipment. I do need suggestions on what exercises to substituted in for the shaded red ones.

Any suggestions?

 

[lands21]

I would not start with a 4 day split, I would recommend a 3 day full body workout like this one:

2-3 sets of each:

Crunches - 20-30
Leg Presses - 12-15
Leg Curls - 12-15
Dips - 10-12
One-Arm Dumbbell - 10-12
Presses Behind Neck - 12-15
Triceps Pushdowns - 10-12
Incline Curls - 10-12
Standing Calf Raises - 15-20

 

[fitmom]

I just have one question?
Why is everyone so careful to do calves and never Tibialis Anterior?
http://www.exrx.net/Muscles/TibialisAnterior.html and if you find value in this lower compartment muscles(s) scroll down and click on exercises?
I observe a careful balance in anterior/posterior, agonist/antagonist in all other muscle groups?


AGONIST (Prime Mover) ANTAGONIST
Biceps >Triceps
Deltoids> Latissimus Dorsi
Pectoralis Major >Trapezius/Rhomboids
Rectus Abdominis> Erector Spinae
Iliopsoas> Gluteus Maximus
Quadriceps> Hamstrings
Hip Adductor> Gluteus Medius
Tibialis Anterior> Gastrocnemius

In reference to Agonist and Antagonist, this above list could easily be reversed when exercising the muscles in the right hand column. Muscle balance is that relationship between the Agonist and Antagonist. It is important to have muscle balance to prevent injury. If the Agonist is much stronger than the Antagonist, the Agonist can overpower and injure the Antagonist.

Just my humble contribution, I happen to be a fan of the Tibialis Anterior.
Reps. for anyone who exercises the Tibialis!

Please, don't stop being so Groovy<J

 

[autumnzawacky]

I would recommend buying a video I live by Denise Austin. She has a DVD where you can choose high, medium, or low intensity cardio, upper body, lower body, abs, and stretching. You pretty much customize what you want to do. you can leave sections out or do double. Its very easy to follow and once youve seen what she does you can create your own workout. The firm is also good but diffucult.

 

[Lugus]

I'm around 5' 7"/115-120 pounds. I have 1 dumb bar weighing 30 pounds, 2 free weights weighing between 7-10 lbs (not sure exactly) and no bench. I'm interested in building strength rather than looks or bulking up. I know very little about weight lifting. What types of exercises should I do? How many reps? and how often should I do them?

I don’t know if you are still seeking input or not.

It sounds like you have about 50 pounds of weights or less. You mentioned that you have no bench; thus, I expect that you have no squat rack either.

As for getting stronger without getting without getting bigger, that is not always that easy. One of the best ways to get stronger is by lifting weights, especially free weights. If your goal is to increase your overall body strength, you should work the big muscle groups – such as legs, back, and chest. The best weight lifting exercises for these areas are squats, misc. pulls, and the bench press.

But, these exercises will not only make you stronger, they will also increase your appetite. Of course, you don’t have to eat a lot of food when you lift. If you don’t eat more, you should be able to keep your weight down.

I’ve heard of another way of getting stronger without getting noticeably bigger. You can do this by specializing in one exercise for one of the smaller muscle groups. For example, you could specialize in curls. By doing this, you could eventually build up to a respectable curl without gaining too much weight.

Using the equipment that you have, you might workout three days per week. Do 8 to 12 reps (start with 1 set and work up to 3 or more):
Pull-ups with weight
Dips with weight
Lunges
You can also toss in some exercises without weights -- handstand push-ups (against a wall), sit-ups/crunches, and push-ups. (It’s amazing how many push-ups a guy can work up to.)

Eventually, you will probably want to try your hand at lifting more weights. If you are lifting in your bedroom, setting up your home gym with several hundred pounds of weights is probably unreasonable. However, if you are lifting in the garage or basement, you shouldn’t have too much trouble with setting up a little gym. You might even look around for another place to lift, such as a YMCA, professional gym, community center (often free in some cities), etc.

If you do decide to get into heavier weights, I suggest that you start with 8 to 12 reps, 3 days per week, for a few basic exercises, such as:
Press behind the Neck
Bench Press
Upright Row
Bent Rows
Curls
Calf Raises
Squats
And, end the workout with some abdominal work.

After doing these exercises for a few months, you will probably have learned enough to move on to a different routine; but, this is a good place to begin.

Hope this helps.

 

[Big Rob]

You're not going to get strong with a 30lb bar and a couple dumbells. It's just not going to happen. You could buy a proper Olympic weight set, bench and squat rack, or you could just scrape by on things that are either free or close to.ie. Get a tractor tire and flip it a few times. You should be able to find one for free as long as you have a truck to haul it.Build a sandbag and lift that. Fill a couple large Jerry cans with water and walk for distance carrying them. Things of that nature. Get creative if you don't want to spend, because the weights you have are relatively useless if you actually want to get strong.