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 absolutely agree with the jamster. I’ve started working out with weights instead of just only pressing. Thanks for the tip.
COOL!
Hey all you who say a lot of weights easy, its one thing to press weight and another to work out with weight. The only way you build muscle is to work out with weight by reps.
this is not a kid. he has buff arms. it looks to dificult
I wish that I could do that as good as my bestfriend!
I know a freshman who bench press 210 adn he is buff
550 is easy
COOL!
yeah getting built is good but you have to build evrey where i know this guy who only works out his arms so when you see him he just has two big swells on his arms and hes scrawney evrey where else
230 isn’t any thing, 300 is barely lifting.
This is awsome.
this is cool
this is cool
i know a kid who can bench max 230, that kid is muscular but not buff….
These things are awesome!!!!
This dudes got to be really buff
this is not sweet who made this idea?
this is sweet who made this idea?