major muscle lifts

J

jakie1993

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hey guys and girls

im 17, im 180cm tall i weigh 71 kg and my waist is 35inch

my goal is to tone up so i do cardio at the moment im eating to burn the last few inches of fat. but i also lift weights

this is what i do:

5 min warm up - stretch and jump rope
lower body- squats and lunges
upper body- bicep curls, dips, push ups and flys
abs- crunch, reverse crunch and twist crunch with 5kg weight
cool down- stretch.

i try do 3 sets, 15 reps of each with 8kg dumbells ( i try to do 15 reps push ups but sometimes i cant manage 3 sets of 15)

i only have access to two 8kg dumbells and no barbell =/ just wondering if what i am doing is good or not and if not please suggest some improvements

thnx in advance =)
 
you're not working your calves or back at all, and your hamstrings need more emphasis too.

pull-ups, bent over dumbbell rows, and deadlifts will help. you could do romanian or stiff-leg deadlifts with dumbbells easily.

15 reps is a bit on the high side. I'd get heavier dumbbells (or join a gym/use the gym at your school) and up the weight while dropping reps to anywhere from 5 per set to 12 per set (kinda rotate the rep ranges every once in a while.)
 
jakie1993 said:
sweet thnx =)....i'v tried to do bent over rows but i cant get the hang of them, do you know anything els for back?
Click to expand...

My favorite is pull ups. Another I like is one armed row. I can't post links to youtube, so you must search yourself to watch videos where they explain to you exactly how to execute the excercises correctly.
 
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