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Got dumbbells to start with. One hour workout. Excuse the terminology, quite a newbie at this. Gonna pick up a bench somewhere.
Chest & Biceps, 20 lbs each arm
1. Dumbbell Pull ups on knees X 50 ea. arm
2. Full Curls, sitting, 10 X 3, ea. arm
3. Dumbbell Press (lying), 20 X 3
4. Slopes (up to chest), 10 X 3
5. Standing Press (above head), 10 X 3
6. Concentration Curls (sitting), 10 X 3, ea. arm
7. Dumbbell Flys, 10 X 3
Triceps, Back, Shoulders
1. Extend Arms Back in Slope, 10 X 3, ea. arm
2. Renegade Rows (slope position), 10 X 3, ea. arm
3. French Dumbbell Press, 30
4. Dumbbell Flys (standing), 30
** I'm missing the abs, I'll add those in soon. I think you use a crunch machine at gym, but I'll have to do the old sit up stuff. God, I hate sit ups.
View Diet Calendar, 07 February 2020:
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2425 kcal
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Fat: 53.14g | Prot: 111.06g | Carbs: 399.61g.
Pre-Breakfast: Espresso Coffee. Second Breakfast: Raw Organic Protein Vanilla, Honey. Elevenses: Ride Smoothie, Fruit, Raw Organic Protein Vanilla, Apple Juice, Honey, Medjool Dates. Lunch: Sabra Hummus, Dave's Bread, Veggie Stew. Snacks/Other: Honey, Dave's Bread, Peanut Butter. more...
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3692 kcal
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Exercise:
Workout - 1 hour, 1600 cal Ride - 2 hours and 45 minutes, Resting - 7 hours and 55 minutes, Sleeping - 8 hours, Meditation - 20 minutes, Watching TV/Computer - 4 hours. more...
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