>>7056580Honestly the /fit/ sticky is pretty solid, right under the section Lifting weights - recognizing a good program. I just put together some things myself but what they're offering is probably better. I do a full body workout, but most people recommend targeting specific areas on specific days instead. If you still wanna know anyways, here's the shit I do:
- Pushups with a weighted backpack
- Weighted toe lifts with a dumbbell in each hand
- Regular biceps dumbbell lifts
- Weighted situps, with a dumbbell pushed up on your chest
- Lying flat on the back, arms stretched out to the side, and lift your bells up towards the front of your face
- Backwards dumbbell lifts from a kneeling position (for the triceps)
- Weighted squats with a dumbbell in each hand
- Bicycle rows (same position as situps, but focus on touching your knees to your elbows, trains the lower abs better)
- Downwards dumbbell lifts from a kneeling position
- Vertical lifts across your chest
- Weighted lunges with a dumbbell in each hand
That's about it. Try to hit a round number for each, try to do the whole thing three times, and as soon as one of the things start getting easy, either increase the number or increase the weight. It took a while but the results turned out fine for me.
