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PlanG · 08-17-2008, 08:37 AM

I do free weights, mostly dumbells.

My warm up is 10mins on a treadmill, 30 secs 10-12mph, then down to 6mph for a minute, and repeat.

I'd recommend chin/pull ups, dips and push ups.

With the following exercises I select a weight which allows me to do two sets 8-12 reps, where my failure point (last possible rep) is within that zone.

Dumbbell Fly

Dumbbell Bench Press

Dumbbell Arnold Press

Dumbbell Lying Rear Delt Row

Dumbbell Lunge (needs quite large weights)

Then the others I do (non-weighted)
Weighted Twisting Crunch

Weighted Triceps Dip (unweighted - I'm no machine!)

Weighted Chin-up

Weighted Pull-up

Superman

I have these exercises split between two days, so I don't focus too much on one group in one go. I have a rest day in between

08-17-2008, 08:37 AM	#9 (permalink)
PlanG Crazy Location: England	I do free weights, mostly dumbells. My warm up is 10mins on a treadmill, 30 secs 10-12mph, then down to 6mph for a minute, and repeat. I'd recommend chin/pull ups, dips and push ups. With the following exercises I select a weight which allows me to do two sets 8-12 reps, where my failure point (last possible rep) is within that zone. Dumbbell Fly Dumbbell Bench Press Dumbbell Arnold Press Dumbbell Lying Rear Delt Row Dumbbell Lunge (needs quite large weights) Then the others I do (non-weighted) Weighted Twisting Crunch Weighted Triceps Dip (unweighted - I'm no machine!) Weighted Chin-up Weighted Pull-up Superman I have these exercises split between two days, so I don't focus too much on one group in one go. I have a rest day in between Last edited by PlanG; 08-17-2008 at 08:46 AM..