I am not going to even pretend that I am as advanced as some of you out there when it comes to working out. I am just saying this is a good one for people getting back into it or what not and wanted to hook some people up.
Equipment needed: 1 Measly dumbbell! Weight of your choice. I suggest starting out anywhere from 20-30 lbs.
Ok now this is what's called a "Hypertrophy Workout" (though it develops a great core very quick too) meaning that:
The goal is to take no more than 30 seconds between sets. You don't go back and forth between arms - you go both sets with the right arm, both with the left, etc. etc.
This is a 6 week cycle, twice a week. Your body needs time to heal. Throw in another set if you like. You do your cardio before this, then stretch, then you do this - 8-12 reps and very very fast. 2 sets each arm.
At the end of the 6 weeks you should be getting this done in about 25 minutes. It will probably take you like 40 at first.
Dumbbell Fly
Dumbell Bench Press
Pushups (Some go Lat Pulldown to the front here but I personally love the feel of pushups right after bench pressing) - aim for 1st set of 20 then 2nd 25.
Bent over Dumbbell Row
Lateral Raise - Feel this, go look at that shoulder swell in the mirror if you want
Rotation press (DON'T hurt yourself here, if you can't get through them don't sweat it - easy spot to get hurt)
That's it.
Next day - Squats, Calf raises, Clapping Pushups, crunches - we will get more into Ab work. See how you feel after the Clapping pushups, and how you look. 3rd day - REST. Maybe some cardio. Don't touch any weights. 4th day - do it all again.
Food/drink - I suggest vegetables before and during the workout, get your protein (eggs or chicken breast) immediately following.
Doesn't take too much time, great for posture and confidence, more swell then you would think if you don't rest too much between sets, and very little money spent on equipment.
Equipment needed: 1 Measly dumbbell! Weight of your choice. I suggest starting out anywhere from 20-30 lbs.
Ok now this is what's called a "Hypertrophy Workout" (though it develops a great core very quick too) meaning that:
The goal is to take no more than 30 seconds between sets. You don't go back and forth between arms - you go both sets with the right arm, both with the left, etc. etc.
This is a 6 week cycle, twice a week. Your body needs time to heal. Throw in another set if you like. You do your cardio before this, then stretch, then you do this - 8-12 reps and very very fast. 2 sets each arm.
At the end of the 6 weeks you should be getting this done in about 25 minutes. It will probably take you like 40 at first.
Dumbbell Fly
Dumbell Bench Press
Pushups (Some go Lat Pulldown to the front here but I personally love the feel of pushups right after bench pressing) - aim for 1st set of 20 then 2nd 25.
Bent over Dumbbell Row
Lateral Raise - Feel this, go look at that shoulder swell in the mirror if you want
Rotation press (DON'T hurt yourself here, if you can't get through them don't sweat it - easy spot to get hurt)
That's it.
Next day - Squats, Calf raises, Clapping Pushups, crunches - we will get more into Ab work. See how you feel after the Clapping pushups, and how you look. 3rd day - REST. Maybe some cardio. Don't touch any weights. 4th day - do it all again.
Food/drink - I suggest vegetables before and during the workout, get your protein (eggs or chicken breast) immediately following.
Doesn't take too much time, great for posture and confidence, more swell then you would think if you don't rest too much between sets, and very little money spent on equipment.
Good Luck my friend
