Print

[FattusCattus]

Anyone got a basic dumbell workoiut programme, or a link to a basic one?

Hello my rippling-torso'd chums!

I'm doing some cardio, but I am looking to do a basic weights workout 3 times a week. I'm a very simple man, so I am not looking for anything to advanced or involved, simply just to add a bit of muscle tone and get leaner, as well as the fitness aspect.

Whilst we are at it, a few exercises to improve core strength would be marvellous.

Just to re-iterate, this is to get me started, I do not wish to be Stallone and I am not going to rush out and purchase various resistance straps and kettledrums (or whatever they are), I just want to get the ball rolling with some equipment I already have in the house.

Any help or advice, much appreciated.

[Bruce]

By no means a qualified expert but avid maker of gainsssss

Legs;
Goblet squat
Stiff leg dead lift
Split leg lunge
Calf raises with db in hand

Shoulders;
Lateral raises
Frot raises
(Superset these 2 for extra pump)
Shoulder press
Rear delt flys
Arnold press

Back
Db rows
Db dead lifts

Arms
Bicep curls, try out 21's. 7 Lower half reps, 7 upper half reps then 7 full range reps
Zottman curls
Supinated curls

Tricep kick backs
Over head tricep extention
Diamond press ups no db needed

You may need to YouTube some of the exercises!!
I guarantee this will help you reach your goals quicker than cardio alone!