Soldato
- Joined
- 1 Sep 2005
- Posts
- 10,001
- Location
- Scottish Highlands
Hello everyone. I have to say, I think this is the first time ive ventured into this part of the forum, so hopefully I won't be flamed by all you muscle bound fit people.
Right, ive decided ive let myself go for a bit too long now. I used to be dead fit when I was quite a bit younger, but it all went to pot about 7 years ago. Im only 24 now, so im sure its not too late for my to bulk up a bit. Ive had a good read of the sticky, and its proven very usefull(Thank you GordyR) For the last month or two, I have been doing some weights(Mainly armcurls and raises), and I have already started to see some results. But I think the time has now come to design a proper routine.
one of the problems I have come across trying to work this routine is the fact that I only have dumbells, and not much space to work with. So I have tried to choose exercises that only require dumbells, or simple exercises that I can do weighted, and that can use my bed as a bench (Dumbbell Bent-over Row etc) I have based the routine on the one in the sticky, in terms of a 3 day rotation;
Tuesday (Chest/Shoulder/Triceps)
Dumbbell Bench Press – 3x8
Dumbbell Raise - 3x8
Dumbbell Lateral Raise - 3x8
Dumbbell Shoulder Press - 3x8
Dumbbell Seated Rear Lateral Raise - 3x8
Dumbbell Triceps Extension - 3x8
Thursday (Back/Biceps)
Dumbbell Bent-over Row 3x8
Dumbbell Shrug 3x8
Dumbbell Curl 3x8
Dumbbell Concentration Curls 3x8
Saturday (Legs/Abs)
Dumbbell Squat 3x8
Dumbbell Lunge 3x8
Weighted Situps 3x8
Twisting situps
Dumbbell Straight Leg Deadlift 3x8
Can anyone see any problems with this? Any suggestions? As far as my diet goes, its not too bad really(Although I do have my vice in the fact that I love crisps). I eat a very balaned diet of red meat, chicken, fish, veg, pasta, whole grain bread, fruit etc. Having read the sticky, I do have one main problem though.. I eat no breakfast, have my lunch at 2pm ish, then a big dinner at about 6, with maybe a small snack at 9 ish. It might take time, but im going to try and speard this into more smaller meals. Also what is the best way to work out how many calories I eat? My typical itake looks like;
Lunch;
1 Sandwhich consisting of 2 slices of wholegrain(Burgen) bread, lettuce, 2 slices of beef and a bit of ketchup
2 apples
1 cereal bar
1-2 packets of crisps
Dinner;
Varies a lot, but usually a decent portion of meat and vegetables. Normally some form of stew or stir fry.
Snack;
Sometimes a chock bar or cookie and an apple.
I pretty much only drink water, or weak squash. I don't drink much alcohol, probably about 5-6 pints every 2-3 weeks.
I think im quite determined to get things changed for the better this time, although I want to do it step by step so I don't put myself off. So does anyone have any suggestions or advice?
Thanks.

Right, ive decided ive let myself go for a bit too long now. I used to be dead fit when I was quite a bit younger, but it all went to pot about 7 years ago. Im only 24 now, so im sure its not too late for my to bulk up a bit. Ive had a good read of the sticky, and its proven very usefull(Thank you GordyR) For the last month or two, I have been doing some weights(Mainly armcurls and raises), and I have already started to see some results. But I think the time has now come to design a proper routine.
one of the problems I have come across trying to work this routine is the fact that I only have dumbells, and not much space to work with. So I have tried to choose exercises that only require dumbells, or simple exercises that I can do weighted, and that can use my bed as a bench (Dumbbell Bent-over Row etc) I have based the routine on the one in the sticky, in terms of a 3 day rotation;
Tuesday (Chest/Shoulder/Triceps)
Dumbbell Bench Press – 3x8
Dumbbell Raise - 3x8
Dumbbell Lateral Raise - 3x8
Dumbbell Shoulder Press - 3x8
Dumbbell Seated Rear Lateral Raise - 3x8
Dumbbell Triceps Extension - 3x8
Thursday (Back/Biceps)
Dumbbell Bent-over Row 3x8
Dumbbell Shrug 3x8
Dumbbell Curl 3x8
Dumbbell Concentration Curls 3x8
Saturday (Legs/Abs)
Dumbbell Squat 3x8
Dumbbell Lunge 3x8
Weighted Situps 3x8
Twisting situps
Dumbbell Straight Leg Deadlift 3x8
Can anyone see any problems with this? Any suggestions? As far as my diet goes, its not too bad really(Although I do have my vice in the fact that I love crisps). I eat a very balaned diet of red meat, chicken, fish, veg, pasta, whole grain bread, fruit etc. Having read the sticky, I do have one main problem though.. I eat no breakfast, have my lunch at 2pm ish, then a big dinner at about 6, with maybe a small snack at 9 ish. It might take time, but im going to try and speard this into more smaller meals. Also what is the best way to work out how many calories I eat? My typical itake looks like;
Lunch;
1 Sandwhich consisting of 2 slices of wholegrain(Burgen) bread, lettuce, 2 slices of beef and a bit of ketchup
2 apples
1 cereal bar
1-2 packets of crisps
Dinner;
Varies a lot, but usually a decent portion of meat and vegetables. Normally some form of stew or stir fry.
Snack;
Sometimes a chock bar or cookie and an apple.
I pretty much only drink water, or weak squash. I don't drink much alcohol, probably about 5-6 pints every 2-3 weeks.
I think im quite determined to get things changed for the better this time, although I want to do it step by step so I don't put myself off. So does anyone have any suggestions or advice?
Thanks.
