I've been doing this kind of routine for nearly a year on and off but usually sticking to it quite well... I've stopped exercising for the past 3-4 months due to exams for university and such and have basically gotten a bit of a gut and lost some muscle visibility.
Cardio:
Running: 30-35 minutes
Few minutes rest...
Weights:
(all done using 7.5kg dumbbells)
Squat/Curl/Press - 12 reps } 2 sets.
Forearm Hammer Curls - 25 reps } 2 sets.
Lateral Raises - 25 reps } 2 sets.
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
Front Lateral Raises - 25 reps } 2 sets
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
Flat Chest Flye - 15 reps } 2 sets
Flat Chest Presses - 15 reps } 2 sets
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
Bent-over Row - 12 reps } 2 sets
Bent-over Kickback - 12 reps } 2 sets
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
50 Press Ups
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
Hammer Curls - 50 reps } 1 set
Abs:
50 seconds, Basic Crunch
50 seconds, Right Oblique Crunch
50 seconds, Left Oblique Crunch
50 seconds, Reverse Crunch
50 seconds, Toe Stretches
50 seconds, Alternate Crunches
50 seconds, Basic Crunch again
50 seconds, Push Crunches
50 seconds, Alternate Side Crunches
50 seconds, Leg Push Reverse Crunches
1 minute, Curls
Nutrition:
I stick to around 1300-1600 calorie limit a day, I eat quite healty - I don't drink any fizzy drinks, only LOTS of water everyday.
No crisps/chocolate/sweets/junk food etc.
Usually I'd have an egg sandwich, then pasta or chicken for lunch with vegetables and some noodles with vegetables for dinner.
Limitations: I only have 7.5kg dumbbells, I'm a poor student, age 19. I can't afford the gym. I also find it very comforting to work at home.
Also, I am unable to turn my wrist fully, therefore anything that requires me to have my palm facing upwards, such as doing preacher curls, is not possible.
I also take Optimum Health protein shake before and after my exercise... I take it before my exercise mostly because I do these exercises first thing in the morning.
I've never really thought about checking my routine somewhere where people actually know what they're talking about, I pretty much slowly built up this routine and stuck to it.
I'd really appreciate any insight on what I'm doing wrong, what I should do etc, I really hope I haven't been wasting my time with this routine when I could have been using my time more efficiently.
thanks in advance.
Cardio:
Running: 30-35 minutes
Few minutes rest...
Weights:
(all done using 7.5kg dumbbells)
Squat/Curl/Press - 12 reps } 2 sets.
Forearm Hammer Curls - 25 reps } 2 sets.
Lateral Raises - 25 reps } 2 sets.
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
Front Lateral Raises - 25 reps } 2 sets
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
Flat Chest Flye - 15 reps } 2 sets
Flat Chest Presses - 15 reps } 2 sets
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
Bent-over Row - 12 reps } 2 sets
Bent-over Kickback - 12 reps } 2 sets
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
(slight 1 minute rest)
50 Press Ups
Forearm Reverse Dumbbell Curls - 25 reps } 3 sets per arm
Tricep dips - 15 reps } 2-3 sets
Hammer Curls - 50 reps } 1 set
Abs:
50 seconds, Basic Crunch
50 seconds, Right Oblique Crunch
50 seconds, Left Oblique Crunch
50 seconds, Reverse Crunch
50 seconds, Toe Stretches
50 seconds, Alternate Crunches
50 seconds, Basic Crunch again
50 seconds, Push Crunches
50 seconds, Alternate Side Crunches
50 seconds, Leg Push Reverse Crunches
1 minute, Curls
Nutrition:
I stick to around 1300-1600 calorie limit a day, I eat quite healty - I don't drink any fizzy drinks, only LOTS of water everyday.
No crisps/chocolate/sweets/junk food etc.
Usually I'd have an egg sandwich, then pasta or chicken for lunch with vegetables and some noodles with vegetables for dinner.
Limitations: I only have 7.5kg dumbbells, I'm a poor student, age 19. I can't afford the gym. I also find it very comforting to work at home.
Also, I am unable to turn my wrist fully, therefore anything that requires me to have my palm facing upwards, such as doing preacher curls, is not possible.
I also take Optimum Health protein shake before and after my exercise... I take it before my exercise mostly because I do these exercises first thing in the morning.
I've never really thought about checking my routine somewhere where people actually know what they're talking about, I pretty much slowly built up this routine and stuck to it.
I'd really appreciate any insight on what I'm doing wrong, what I should do etc, I really hope I haven't been wasting my time with this routine when I could have been using my time more efficiently.
thanks in advance.
