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Online User List [+] Online: (6): explosiverectum, KMD, loomiss, nwbballplayer, studbeefpile, unncommon, anonymous(2).
User avatar #6877 - benfordham
Reply 0 123456789123345869
(11/01/2012) [-]
Hey guys, thinking about getting in shape. I'm not out of shape but I would like a toned body. All I have to use is my body weight and dumbbells. I would like a 7 day workout if that's possible. Do include break days. Also, a diet would be most appreciated.
User avatar #6879 to #6877 - spazofgod
Reply 0 123456789123345869
(11/01/2012) [-]
Hope that helps :) Saturday and sunday are break days also.
User avatar #6878 to #6877 - spazofgod
Reply +3 123456789123345869
(11/01/2012) [-]
Monday: 50 reps of any ab workout you'd like
Regular push ups 5 sets of 20 (start with less reps if needed)
Pec flys: 4 sets. Depending on your dumbells, 10-20 do 15-20 reps . 30+ for weight, do 10 reps
Skullcrusher: (Put weight above your head and lock out arms and let the weight lower down, don't move elbows.) 4 sets. For reps depends on weight
Hammers: Depends on weight
Tuesday: Lunges (Hold weight in hands) do 5 sets of 10-12 reps with each leg
Calf raisers: Find a stair case (Hold weights if you like) and just go onto your tiptoes. reps of 35-50
Squat jumps: Do as many as you can in a minute like 3-4 times
Obliques: Put your legs to a side when doing crunches) Other variations
Wednesday: Take a break really Do 200 crunches of any sort throughout workout
Elevated diamond pushups: make sure your feet are higher than the rest of your body and then do pushups with your hand making a "diamond" or triangle. Do 5 reps of as many as you can
Dumb bell bench: 5 sets reps depends on weight
Elevated bench: (You're sitting upwards at an angle kinda when you bench) Same as bench
Thursday: 250 crunches throughout workout
Lower back workout (Hard to explain look up some)
Upper back: Look them up really but for both back workouts 3 sets of 10 reps
Scissors: (ab workout , lift feet 6 inches from ground criss cross legs constantly. do for a minute 3 times
Friday: Do monday workout, put in variations if you want and then do 300 crunches of any sort
User avatar #6880 to #6878 - benfordham
Reply 0 123456789123345869
(11/01/2012) [-]
Thanks dude. I'm going to start next Monday!
User avatar #6881 to #6880 - spazofgod
Reply 0 123456789123345869
(11/01/2012) [-]
No problem good luck. If you have any questions, message me
User avatar #6882 to #6881 - benfordham
Reply 0 123456789123345869
(11/01/2012) [-]
Alright, thanks!