So my next to nothing workout that I’ve been trying to do is just a bunch of exercises I put together. So here is my made up routine. I am only using 10lb. dumbells for these, but it gives me a good workout. I do 3 different exercises (12 reps) of each one without breaks, then repeat 4 times. Then I do 3 different excercises, the same thing. Usually only takes me between 15-18 minutes to complete all of it.
Day one: Repeat each set 4xs
*Bicep curls (12) *Shoulder Press (12)
*Tricep ext. (12) *Bent over Rows (12)
*Chest Press (12) *Tricep dips (10)
Day two: Legs and Abs: (Do 1st set, Rpt. 4xs, then rest 1 min., do 2nd set 4xs)
*Sumo squats (15) (24#s barbell front) *Reg. Squats (15)
*Leg extensions (15) 25# *Dead Lift(15) 60#
*Side Leg Raises (15) *Leg Curls (15) 25#
ABS: Crunches, leg raises, bicycles, Romanian twists, V-ups, side crunches, then of course, the plank.
Day 3:(Do 1st set, Rpt. 4xs, then rest 1 min., do 2nd set 4xs)
*Hammer Curls (12) *Reverse rows (12)
*Overhead tris (12) *Upright Rows(12)
*Push-ups (10) *Flys on bench (12)
Now, I’ve only been doing this for 2 weeks, and not very consistently. I know the 2nd time I did the 2nd arms circuit, I could barely do the 2nd round of the pushups. I don’t know how long I will do this, I may add a whole other arms circuit, and do arms-legs, arms-abs, arm-legs, etc. I just haven’t had the time to really put into it lately.
I know it probably needs some tweaking. Suggestions are welcome, as always.