Here's a simple dumbbell-based program to get you started.
Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.
First circuit:
Reverse Lunge
One-Arm Shoulder Press
One-Arm Lat Row
One-Leg Calf Extension
Biceps Flexion (Curl)
Second circuit:
Wide Squat
Chest Press
Rear Delt Row
Narrow Squat
Triceps Extension
One-Leg Raise
Trunk Flex
To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.
The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.
>>
Download a training log
I can only do 20lbs.
i can get 250
What do you think of a 112 pound guy doin twenty of these
I just did 15
Dude I need help i can only lift about 50 lbs and well I think I can lift more what do I do
work up slowly. like 5 lbs. more each workout
It works a lot better for your back, if you put your feet on the bench while your laying down.
i can do 25lbs.
working out is awsome! i love these videos
amen quesodude its all about reps and SLOWLY increasing weight.
Everybody is telling how many pounds they can lift, but how many reps can you do? If you can lift 150lbs but you can only do 5 reps thats not bad, but if you start with say 50lbs and you can do 30 reps thats easier on your body to slowly work from 50lbs up. If you can do 30 reps with 150lbs then more power to you. Just remember that weightlifting isn’t all about how much you can lift!!!
i love these and they realy work
is that like bench press? if it is i did 140
everyone its not about how much you can do. Some people can do more than others. As long as you can do it and you think your getting stronger, just do it. Dont brag
im 11 and i have done that with 150 pounds
I can only do 75…
Yahooooo
I’m so proud of you Slipknot fan. Maybe all your poser friends will be proud too.
i can do 180 on the chess press. Easy!
I can lift 160 when benching and 180 for my legs. no lie!
interesting post thx
this was the best
great work dude thx
dumbells actually work trust me i use them all the time.
also, if you dont have access to weights like these, a pushup is the exact same motion and uses the exact same muscles.
just be sure to use proper form
mysteryman, this works your chest and arms. specifically, your pectoral mucle groups (chest) and your tricepts (back of ur arm).
your chest mucles contract to bring your humerous (upper arm bone) closer to your body, and your tricepts contract to straighten your arms.
I REALLY LIKE THESE VIDEOS, THEY ACTUALLY SHOW YOU STEP BY STEP HOW TO DO IT! IT WORKS TO 130IBS…
how can u lift 710 lbs?????????
Does this really work the front of your chest? it feels more like its working my arms
I can lift 250 lb. Beat that
710 lbs.
who cares as long as your really working out
I can lift 210 lbs
I can do 100lb
Wow I couldn’t lift that much don’t call me names please.
I can do a 100lb
i can do 110lbs
i can do 50lb.