Seeing as I'm poor and have no equipment lol, bar a set of dumbells and a skipping rope, I've been trying to sort out a small training routine for myself that doesn't require equipment. Namely in order to bulk up and improve my stamina first as opposed to technique, which I will concentrate on in the future with sparring and also once I get more equipment such as a heavy bag and speed ball. I haven't really though this through much, I've only drawn it up rougly in the last 20 minutes or so. This routine I would do for 4 days a week, and would consist of - Biceps: Dumbell curls, 5 sets of 40 on each arm with 3 minute rests in between. Triceps: Dumbell extensions, 5 sets of 10 on each arm with 3 minute rests in between. Forearms: Dumbell wrist curls, 5 sets of 20 on each arm with 3 minute rests in between. Abs: Sit-ups, 5 sets of 50 with 5 minute rests in between. Crunches - 5 sets of 20 with 5 minute rests in between. Shoulders: Seated dumbell presses, 5 sets of 20 with 3 minute rests in between. Legs: Lunges, 5 sets of 10 with 2 minute rests in between. Squat Thrusts - 5 sets of 20 with 3 minute rests in between. Step Ups - 4 sets of 50 with 5 minute rests in between. I will also do 5 sets of 20 squat jumps for sort of speed and explosiveness, as Relentless suggested in his post for beginners, with 3 minute rests in between each set. I would then do 4 rounds of 2 minute skipping, with a 1 minute rest in between. Then as Relentess again suggested in his post, mark out 50m, 100m, 200m and 400m, run to the 50m mark and then walk back to the start, then run to the 100m mark, walk back to the start, run to the 200m mark, walk back to the start, and then run to the 400m mark and walk back. I would then probably have a 20 minute rest, and then go for a 3 mile jog. I would then have a 30 minute rest and then shadow box for 3 minute rounds, doing 6 rounds in total. --- Any advice? Is this okay for a beginner?
Did this today after I ended up getting up pretty early, so I started quite early, and it ****ing killed me. I'm not used to training much, I felt like I gave my legs a really good work out as they were aching a lot, the abs exercise aswell felt very effective. I felt a bit weird when I got up this morning and end up throwing up after the sprint exercise, so I had a couple of hours break before my jog, I was completely ****ed after about 2 miles and felt like I'd hit my wall but ended up getting a bit of a 2nd win and did eventually finish it. Looks like I'm more unfit than I realised, this routines killing me and making me throw up lol. I'm not gonna give up though, and will be up nice and early again tomorrow and go through it all over again.
Why so many reps for curls? I'd do 3 sets of 12 concentration curls, i personally do 3 sets of 12 preacher curls but since you dont have a lot of equipment conc. curls are the next best thing
Cheers mate, you too. :good How many miles/km you doing? If I can do it then why not? Curls is something I feel comfortable doing in quantity and I'm getting a better workout for my biceps so I figure I might aswell do as many as I can and feel comfortable doing. Sets of 50 on each arm is where I can push myself which is what I want to do, it's killing me this routine but I don't want to cheat myself in devising a workout where I'm in my comfort zone, I want to go beyond that and push myself and get the best possible workout I can before my body gives in.
If you have nothing but dumbbells.... stick to dumbbell rows, dumbbell bench press, dumbbell shoulder press, dumbbell squats, and dumbbell farmers walk. Now go buy a $15 pullup bar and install it somewhere. Perform pullups/chinups on there and that'll work your biceps/back/forearms. Also perform some sort of lower back exercise with various abdominal exercises at least once a week. In all honesty though, your arms and shoulders will get a much better workout through bag-work... and doing extremely high reps of isolation exercises is only good for bodybuilding and it's not even the best way to gain mass. I would follow something simpler like Monday: bench press, shoulder press, and pushups. Wednesday: squats, lower back, abdominals. Friday: rows, pullups/chinups, farmers walk. This is just my 2 cents, take it or leave it.