I finally decided to do one of these…
Mainly because maybe one of you will give me a wake up call and tell me why am I doing this exercise or that exercise…
Here are my goals, gain a little mass and improve my strength.
I started lifting a while ago after doing no exercise for my whole life I could barely lift a 2.5kg dumbbell, since then I made steady improvement up to the point that I got stuck on 10kg so now I have come up with a program to try and get me comfortably above 10kg.
I don’t use barbells on things apart from squats and deadlifts, one arm is a lot stronger than the other and I want to get them both up to the same standard.
Monday(A):
Dumbbell hammer curl:
10x1 (10kg)
8x1 (12.5kg)
6x1 (15kg)
Dumbbell bent over rows:
10x1 (10kg)
8x1 (12.5kg)
6x1 (15kg)
Dumbbell floor press:
10x1 (10kg)
8x1 (12.5kg)
6x1 (15kg)
Some ab work ( wont include the messy details of that )
Wednesday(B):
Dumbbell Shrugs:
10x1 (10kg)
8x1 (12.5kg)
6x1 (15kg)
Squats:
10x5 (20kg, I know to low but I don’t have much more weight to add on to the barbell that will actually all fit)
Deadlift:
10x5 (20kg again *)
Dumbbell Shoulder Press:
10x1 (10kg)
8x1 (12.5kg)
6x1 (15kg)
Off Days (Tues, Thur, Sat) Cardio, Mainly sprinting for short intervals I especially like doing this up hills, plenty of hills where I am.
In my last program I was doing push ups etc etc, I didn’t gain any strength from doing this and I really just want to focus for now on improving my lifts.
I don’t go to a gym.
I’m ready for you to eat my program alive and spit it out all over me now. Lol.