I woke up today and despite it being a back day instead of chest, I whipped together a set of back exercises from the ShapeFit website quoted above.
I ended up going with:
Wide Grip Pulldowns
V Bar Pulldowns
Straight Arm Pulldowns
Single Arm Dumbbell Rows
Wide Grip Pull Ups
Machine Rows
Hyperextensions
That workout only has one dumbbell exercise, but it was great and definitely felt good. I look kind of goofy spread out over a bench doing dumbbell rows, and it would be nice if the bench were higher off the ground to account for my long legs, but the workout itself felt very good and I think I'll enjoy using dumbbells very much.
The pulldown machine also seems very versatile, and I could feel the different pulldown variations working different muscles, with the straight arm pulldowns being the toughest.
Hyperextensions on the Roman Chair were interesting. I used a 9 pound medicine ball, and then switched to an 18 pound, and that seemed to work. I did a set with a 25 pound barbell weight, and while it was doable, I think it was too much. I can't imagine how ridiculous I look stretched out on a Roman Chair, and thankfully there weren't any mirrors around so I can witness it myself, but providing I'm keeping my back straight, I really like that exercise. I also felt my lower legs being worked, perhaps a result of me pressing with them to help get my torso back up.
I only did one set of pullups, and they were assisted on the machine (most of my weight is in my legs, and my long arms aren't suited for lifting them alone yet), and I didn't do the machine row, instead opting for more work with the dumbbell rows.
In general, I really think I will enjoy the freedom the dumbbells provide, and it's nice to be able to settle the weights in a comfortable position before lifting instead of trying to contort my body in a way that makes the machine feasible.
The real test will likely come with the chest work, as my back and shoulders are stronger and more developed than my chest, but even if I tone down the weight lifted (and I likely will have to), I'm expecting it to be a lot more enjoyable and rewarding.
Aside from this random banter here, I have a few questions...
1) How many days rest do you recommend between different parts of the body?
I am focusing on my upper body (chest and back, primarily), while working in arms and shoulders along the way; but I expect them to be worked through the main chest and back work, and that's been the case so far. I've been variating days because I've been able to and have not been fatigued yet to the point where I can't focus on the specific body part (chest or back) two days later. This might change as I switch to free weights and more exercises, but providing it doesn't, is variating days an acceptable practice?
I am not intending to do much leg work right now. I've always run or biked, and I'd rather not mess with what I've developed there. If that doesn't make sense, I guess I can only explain it by saying that I don't necessarily desire the added muscle mass that comes with lifting, because I like using my legs to run and allow me to be cardio-oriented, and not strength oriented like I do my upper body; and my legs have developed well into the activities I've used them for to date.
I intended to make this a numbered list, but apparently I just had one question with more rambling to follow.
Regarding the other replies, I appreciate them as well.
I used to be on the swim team, and was a lifeguard, and I can definitely appreciate the benefits of swimming. I've gotten away from swimming with age, instead switching towards running/cycling, and now it seems I may be switching again with more focus put on lifting.It's always interesting for me to watch track and field type events and notice the different builds: swimmers having the looser muscles, with track runners having the very tight and developed variety. I've never tried yoga, but I'm likely going to go to a "Power Step" sort workout tomorrow after my work out to see how that goes. I gather that it combines stretching and lifting, and one of the trainers at the gym recommended I give it a shot.
I wrote a ridiculous amount here. In summary, there is a question somewhere in that mess, and I think I will enjoy using dumbbells very much. I already enjoy going to the gym, but the exposure to dumbbells and free weights makes it exceptionally exciting and I'm really looking forward to kicking my ass tomorrow with them.
