Weight Lifting Exercises?
Question by JJ Dawgz: Weight Lifting Exercises?
Hello. i’m 16 years old and i’ve been thinking that its about time that i have gotten bigger. I want to start weight lifting, but i have a few obstacles….
first, i don’t have a barbell. i know that weight lifting is pretty hard without proper equipment, especially if you want to do it correctly, but right now isn’t really the best time to buy them. So yea, i have no barbell. i only have one dumbbell (i know i know, i’m ghetto xD). however, i do have alot of individual weights at my disposal (you know the things you put at the end of dumbbells and barbells to increase the weights? yea, those. http://www.builtfit.com/wp-content/uploads/2009/01/barbell-weight.jpg)
so basically, what i’m asking is for a weekly training regimen. i would like to have a specific training program with specified exercises, reps, and other stuff like that. i know i’m asking for alot, but i’d really appreciate any answers i can get. thank you
Best answer:
Answer by My Weight Lifting
Hmm…that’s definitely challenging, but I’ll give it a shot.
This workout will be a 3 day routine done on, say, M/W/F (at least one day between workouts):
– Front Squats – 3 x 5 (holding the weight plates against your chest)
– Weighted Push Ups or Dips – 3 x 5 (fill an old backpack with some weights or balance the weights on your back)
– Lunges – 3 x 5 (holding a plate in each hand)
– 1-Arm Overhead Dumbbell Press – 3 x 5
Go to this database of weight lifting exercises for reference on how to do the exercises: http://www.myweightlifting.com/weight-lifting-exercises.html (obviously you’ll have to improvise by holding the weight plates instead of holding two dumbbells or a barbell)
This routine should be OKAY, at least for a little bit. Remember diet and rest are just as important too.
But I would strongly suggest you splurge on a barbell. It increases the possibilities 10-fold. And it’s relatively cheap. You can get one that’s relatively cheap at Wal-mart or Dick’s sporting goods for like 50-60 bucks I think. Or check out Craigslist to get a really good deal if you live in a more populated area.
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