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    RackelleJ's Avatar
    RackelleJ Posts: 4, Reputation: 1
    New Member

    Mar 24, 2003, 06:23 PM
    Strength training
    Hey, can anyone help? I just got some free weights, and I need to come up with a workout regime that I can do at home. I don't have a bench, and everything I keep finding at the store includes excercises requiring a bench, so I have to leave out most of the workout, I am so frustrated! Can anyone help me come up with a workout that would target all of the main muscle groups, preferably with upper body and lower body separate, so I can do on different days? What I have are 3, 5, 8, and 10 lb free weights and a simple resistance band... any ideas? Thanks!
    Starman's Avatar
    Starman Posts: 1,308, Reputation: 135

    Jun 6, 2003, 07:41 PM
    strength training
    First, the low weight available to you will only serve to keep your muscles toned and increase their endurance. Any size and strength gain will be very moderate. But that's not bad at all if good muscle tone and endurance is what you are after. If not, then you will have to systematically increase weight resistance in order to cause muscular hypertrophy. The repetitions will have to be low, let's say eight or six.

    But for endurance and definition, ten or fifteen are fine.

    Always warm up by doing calisthenics and stretching before each workout and after each workout. This decreases the chace of injury.

    For the upper body:

    Frontal dumbbell raises
    Lateral Dumbbell raises


    Upright rowing

    Dumbbell Curls

    Latisimus Dorsi

    Dumbbell rowing to chest
    Dumbbell rowing to waist.

    This targets both upper and lower lats.

    Major Pectorals, triceps, frontal delts


    Lower Body Workout

    Frontal thighs

    Half squats while holding dumbells at sides.
    Don't let the knees go beyond the toes.
    Keep back straight.
    Use a back supporter to decrease injury possibility.

    Back of thighs

    Leg Curls

    If you have no bench, You might try leg weights or iron boots into which dumbbells can be fitted.
    Curl the leg while standing.


    Toe raises

    Point feet outward, straight ahead, inward.
    One set of ten for each position.
    This will get the different calf heads.


    Remember, aerobics are very essential as well.
    Cash21's Avatar
    Cash21 Posts: 11, Reputation: 1
    New Member

    Apr 5, 2004, 09:58 AM
    strength training
    How old are you? What is your weight?

    You may want to consider buying a pair of adjustable dumbells if you are looking to gain strength. Like starman said, you can use the light weights you have for stamina and toning, however, I would personally recommend doing as many as you can until you feel a nice burn.

    I'm here if you have any more questions.
    KAOSKTRL's Avatar
    KAOSKTRL Posts: 119, Reputation: 0
    Junior Member

    Nov 29, 2005, 01:39 PM

    Change the way you think of strength and fitness

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