Weight: Moderate (I used 12-15 lb dumbbells)
Sets: 2- 3
Reps: 12-15 (until muscles feel fatigued)
Rest: 5-10 seconds between exercises
- Dumbbell squats
- Walking lunges
- Wide stance squats
- Stiff leg dead lifts
- Tricep dumbbell extensions
- Dips off the bench
- Bicep dumbbell curls
- Bicep hammer curls
{ 5 comments… read them below or add one }
I needed this today, because I am trying to revamp my routine! This looks great!
Holy good god man!!! Those are some heavy weights! But that looks like a great routine. I may try it – with 5 lb dumbbells…
Awesome rotation! Way to go!!
Hi Tina,
This has nothing to do with your post but I have a question for you. I recently started working full time after graduating from college and I have a really hard time sticking to my regular healthy diet. I’ve started to really over eat and lunches are the worst for me because I need to maintain a certain level of energy at work since I’m very active. I try to pack myself a healthy sandwich and apple or carrots on the side but I ultimately end up eating way to much later in the day because I get to hungry. Do you have any suggestions that would be able to help me get back on track? I also haven’t been going to the gym as much as a used to which may also add to my weight gain and hunger issues.Thanks!
Allison,
I hear ya! I gained the most weight in my first job after college. I was sitting at a desk most of the day, not working out a lot, and indulging in Happy Hour way too frequently! My best advice to you would be to eat more during the day. Have a “mini-meal” every 3-4 hours, and try to balance healthy carbs (lots of whole grains and fiber) with protein and fat. Also, try working out in the mornings. I find if I don’t workout first thing in the morning, I find plenty of “distractions” after work that keep me from the gym. Also, check out my weight loss “Tips” for more ideas: http://carrotsncake.com/weight-loss/weight-loss-tips. Feel free to email me if you have any other questions. Good luck!