Please reorganize my weights work-out schedule.

[James Yayo]

I used to work-out with weights about 10 years ago. I picked up a few dumbbells a year ago and have been getting into it again every morning before going to work. Just bought one of these for the house:

I remember it being recommended to do muscles in pairs.

For example:

Lats ( four sets) and Biceps (4 sets)

Chest (4 sets) and Triceps (4 sets)

Delts and er…..

Something like that.

Please correct if you know the muscle pairings that are best to do together.

Basic idea:

Monday: Chest and Triceps (chest presses and tricep pull-downs)

Tuesday: Lats and biceps. (Lat pull-downs and bicep curls)

Wednesday: Legs (leave for work earlier on Weds anyway)

Thursday: Chest and Triceps (chest presses and tricep pull-downs)

Friday: Lats and biceps. (Lat pull-downs and bicep curls)

Saturday: Chest and Triceps (chest presses and tricep pull-downs)

Sunday : Legs.

But where do the delts fit in?

Recommendations please.

PS I don't really care about much muscle building, it's mainly just for being shaped, toned and hard, so to speak. Don't care about abs too much, I use an abs roller for them a few times a week, don't care about legs really.

[Matej]

Hello

Just my opinion.

If you want to be in shape you have to workout your legs too.

Man with thin legs and jacked upper body is not man, it's a boy or a clown ...

Stand naked in front of a woman with shabby legs and >16 inches arms ... she will die laughing.

I think you would do better if you have spent money for gym membership and food, macros ...

Bench press with 40 kg is nothing, it's like doing push-ups ... same for lats pull-downs - weight is too light.

Gym equipment is quite expensive in Thailand and poor quality.

The only thing I would buy home is a pull-up bar, a mat, a heavy medicnball and swiss ball(for some sissy excercise), nothing else.

The rest = gym.

On the internet you can find many great workout plans for free, just pick one according your goals and follow it ...

For example, 5X5, German volume training and so on.

It's great that you decide to lift.

Good luck.

Edited January 18, 2015 by Matej

[finy]

Just do push, pull, legs if you want to do a 3 day split.

For delts you could power clean the bar up and do overhead press, hold plates for lateral and rear delt raises, or get uside down and build up the strength to do handstand push ups.

For legs you could power clean the bar up and do lunges, reverse lunges, or learn to do pistol squats with a plate. Could do one legged deadlifts or stiff leg deadlifts too. Also, hook your feet under the bar and do glute ham raises. Won't get much else out of the weights you've got.

Definitely get a chin up bar for home, or preferably two if they're the kind you can twist of when not using. Get the second one close to the middle of the door and do inverted rows working up to one handed ones.

Stick with incline bench because you don't have a lot of weight, but you will eventually have to invest in more. Close grip bench for triceps, would be great if you could have access to dips too. Diamnond press ups. Work up to one arm press ups.

The program would depend on what you enjoy doing, your goals, your equipment, how heavy you are, etc.

If you just wanted to look good I would have just suggested saving your money and using bodyweight exercises tbh.

[robblok]

Hello

Just my opinion.

If you want to be in shape you have to workout your legs too.

Man with thin legs and jacked upper body is not man, it's a boy or a clown ...

Stand naked in front of a woman with shabby legs and >16 inches arms ... she will die laughing.

I think you would do better if you have spent money for gym membership and food, macros ...

Bench press with 40 kg is nothing, it's like doing push-ups ... same for lats pull-downs - weight is too light.

Gym equipment is quite expensive in Thailand and poor quality.

The only thing I would buy home is a pull-up bar, a mat, a heavy medicnball and swiss ball(for some sissy excercise), nothing else.

The rest = gym.

On the internet you can find many great workout plans for free, just pick one according your goals and follow it ...

For example, 5X5, German volume training and so on.

It's great that you decide to lift.

Good luck.

The 5x5 is nice but his setup wont allow this. You need at least an olympic barbell with 25 kg disks if you want to do stuff like deadlifts.

I got a nice gym at home and YES its expensive but if you stay here for years you MIGHT break even. I think I will never break even but I do know that if I went to a gym I would not go. Usually gyms are far away and require travel.

as for good quality equipment (but expensive). Ultimate fitness in BKK sells the best quality, Gymware is good too but less quality but cheaper. I got a professional lat pully from Ultimate fitness the same they have in gyms. But it was expensive. But its great quality.