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free weight program

C

cassie

Guest
For the last 4 weeks i have been doing an upper body routine using 1.5kg free weights about twice a week length is around 50minutes where i also do lunge and squats for the lower area I am wantingto tone my arms and pecs.

So far i'm not noticing any difference.should I increase the routine to 3 times a week?
 
Have you increased your weights at all over the four weeks? Increased reps? How do you feel after a set? Are your arms fatigued or do you think you could work harder?
 
No weights = no results. A 2 yeear old would use 1.5kg.
Increase you weights and as Bree said, work harder, much harder.
 
Unfortunately Shrek, it would seem that a majority of women I know never even try to lift more than 3 kg. Sigh... One day they will see the light.
 
Hi, Cassie
Angus posted this routine for me, I like it. Hope it helps.

Monday - chest/back:

* Chest dips or bench dip - 4 sets of max reps
* Deep push ups (with hands on dumbbells) - 4 sets fo 12 reps
* Dumbbell flys - 3 sets fo 10 reps
* Bent over barbell row - 4 sets of 10 reps
* One arm dumbbell row - 4 sets of 10 reps
* Upright row - 3 sets of 8 reps


Tuesday:

* Rest day/light cardio/abs


Wednesday - legs:

* Squats - 4 sets of 12,10,10,8 reps
* Dumbbell lunges - 3 sets (6 on each leg)
* Deadlifts - 3 sets of 10 reps
* Standing calf raise (holding dumbbell) - 5 sets - 15,12,10,8,8


Thursday:

* Rest day/light cardio/abs


Friday - shoulders/arms:

* Military press - 4 sets of 10 reps
* Dumbbell lateral raise - 3 sets of 10 reps
* Bench over reverse fly - 3 sets of 10 reps
* Barbell bicep curl - 5 sets of 10 reps
* French press - 5 sets of 10 reps


Saturday & Sunday:

* Days off/rest days[/quote]
 
Good routine.
Stick with that for a few months I would change one of the rows on Monday with Lat pulldown though.
 
yes, but the routine has bar bell and dumbell rows and no pulldowns. I would delte one of the rowing exersices in exchange for pulldowns or chin ups if able to.
 
Shrek said:
Good routine.
Stick with that for a few months I would change one of the rows on Monday with Lat pulldown though.
Click to expand...

Hi Shrek,

why lat pulldown?

How can I do em at home with free weights?

I only use free weights at home, no time or money for gyms.:(

Mike.
 
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