Hey guys can you help me design a workout with this equipment?

[apathy_next2]

Hi,

I'm in the process of starting a workout regiment. My goal is to build muscle and lose some weight. However going to the gym is not an option right now so I am doing it with that I got.

I currently have this machine to work with

http://www.fitness-equipment.com/Manuals/Weider_Manuals/WEBE14871.pdf


I also have some assorted dumbells.

I am going to be using a jump rope for some cardio exercise.

I plan on working out 3 days a week. I've read the sticky and I am following it to change my diet around(thank you for that).

This is what I though off based on looking at stuff on google

Monday

-=Legs=-
Squats: 10-12 reps, 3 sets
Leg Extentions: 10-12, 3 sets
Lunge: 10-12, 3 sets


Wednesday

-=Upper Body=-
Bench Press: 10-12, 2 sets
Flys: 10-12, 3 sets
Incline Press: 10-12 2 sets
Curls: 10-12, 3 sets
Triceps: 10-12, 3 sets


Friday

Back:
Pull down bar: 10-12, 3 sets
Standing Barbell rows: 10-12, 3 sets
Bent over ball bell rows: 10-12, 3 sets


Stomach:
Crunches: 20, 3 sets
Leg raises: 10, 3 sets


Jump Rope Cardio Monday, Wed, Friday

I would appreciate it if someone could comment on that and help me improve that regiment.

Here are my stats
Age:25
Weight:163
Height 5'7


Thank you for reading.

 

[kalrith]

I have a bench with a few pairs of dumbbells, and I've been doing something similiar to the programming in Starting Strength:

Workout A:

Squats - 3x5
Bench Press - 3x5
Deadlifts - 1x5
​

Workout B:

Squats - 3x5
Press - 3x5
Bent-over Rows - 3x5
​

It's been going pretty well although I've had some difficulties with doing all the exercises with dumbbells. I'm not even going to attempt cleans, because I think they would be a bit dangerous and mostly ineffective with dumbbells.

As a beginner, there's really no good reason to do exercises that focus on very few muscles: curls, leg extensions, tricep extensions, etc. It's best to focus on compound exercises that involve a lot of muscles. Your goals of building muscle and losing fat will be better served by involving as many muscles as possible. More muscle involvement equals greater increase in strength and more calories burned.

Also, if you isolate muscles from how they were intended to be used in nature, such as with a leg extension, then you put yourself at greater risk of injury, because you're putting strain on individual muscles and joints that are supposed to work in concert with other muscles and joints that the machine is allowing you to neglect.

Edit: And so the rest of you don't have to download the pdf, here's a copy of the first page:

 

[katank]

Kalrith's suggestion is solid. You can do dumbbell cleans just fine. It's a little different from barbell cleans. In both cases, try to ignore the urge to reverse curl the weight up.

How heavy do your DBs go up to? Unless you have really heavy ones (I'm talking 100+ #s here), you may outgrow them pretty fast for things like a 1x5 DL. They are certainly great for conditioning (which you'll want to move to higher rep ranges for. think 10-20).

 

[apathy_next2]

Thanks for the advice.
I don't have very big plates. I have 4x 14lbs, 4x 10lbs, and bunch of >10lbs ones.
I'm kind of scared of deadlift, is it ok to do it? I don't want to mess up my back.

 

[Xcobra]

Deadlifts are great man. You just need to start light in order to get the form right. They are essential just as squats are, imo.

 

[kalrith]

Deadlifts are great man. You just need to start light in order to get the form right. They are essential just as squats are, imo.

Yeah, as long as your form is correct, then they're great. Deadlifts are great for building a really strong and solid core, which will help to prevent injury. You just have to do them right.

I bought and read through Starting Strength, and it was a great read. It devotes about 60 pages to each main exercise in the program and has a lot of additional exercises as well. I lifted for several years in high school and college. I thought I knew how to do exercises like squats and bench press, but that book showed me that my technique was sloppy.

I'm sure there are lots of other good resources out there, but that's the one I used, and I've been really pleased with the information and how it's stemmed into good form (and ways to check my form) in the exercises.

 

[apathy_next2]

ok great, thanks. I will read that and youtube some proper deadlift forms as well.
ty