The Workout

Alright, so here's what I was planning for the workout.  Obviously this is going to change once I actually start working out, and I'll have to tweak things like weight and reps as I go, but this is my skeleton for it, I guess.  Basically I'm going to be cycling a 3-day workout twice a week.  Obviously I'm going to stretching before and after each workout so I'm not going to write that I stretch every day.  Also, I'll be doing 30 minutes of cardio each day before I

Might be a good idea to outline where I'm working out and what I'm using.  I have a small workout room in my house, so I'll just be using that.  I've got these Bowflex SelectTech dumbbells.  They're sort of hard to explain so here's a picture:




There's a whirly thing on the end that allows you to set the weight, and it picks up certain plates depending on the weight you've picked.  They can be a little bit awkward for certain exercises because the handle itself is pretty big, but they actually work really well and they're pretty damn convenient.  Besides the weights, I have a really old barbell (which I may or may not actually end up using), and an elliptical machine.  And that's it really!  So I'm working with a basic/limited setup but I'm gonna do what I can.  Here's the workout:

Day 1 - Triceps and Biceps
- Bicep Curls - 3 sets of 12 reps (technically 24 because it's 12 for each arm, alternating) - 22.5 pounds
- Hammer Curls - 3 X 12 (same as above) - 22.5 pounds
- Reverse Curls (this is what I would use the barbell for; we'll see) - 3 X 10 - ?
- Tricep Extensions - 3 X 15 - 35 pounds
- Tricep Dips - 3 X 15 - this exercise doesn't use weights
- One more triceps exercise would be nice.  Anything else I can do with just dumbbells?  I suppose I could do push-ups.

Day 2 - Chest and Back
  *** I need help with this day!  I'm scared of doing back exercises without machines because form is super-important for back stuff and I never really learnt any free weight exercises for it.
- Dumbbell Press - 3 X 12 - 22.5 pounds 
- Incline Dumbbell Press - 3 X 12 - 22.5 pounds
- Dumbbell Fly - 3 X 12 - 10 pounds (I haven't done dumbbell flies for a long time because I used to  do cable flies, so this is gonna need some refinement)
-One-Armed Row - I'll keep you posted
-MORE BACK THINGS NEEDED

Day 3 - Shoulders and Abs
- Shoulder Shrugs - 3 X 15 - 40 pounds
- Dumbbell Overhead Press - 3 X 12 - 20 pounds
- TVOs - 2 X 10 - 7.5 pounds (the Bowflex dumbbells don't have a setting for 8, d'oh!)
- Ref Calls - 2 X 10 of each section (this is a superset, so you use a low weight and basically do 40 reps in a row of various exercises.  Ask for details if you want them.  Sick exercise!) - 7.5 pounds
- Crunches - 3 X 25 - no weights
- Bicycle Exercise - 3 X 15 - no weights
- Leg Lifts - 3 X 12 - no weights

You may notice I don't do any legs.  I have reasons for that.  First off, cardio will work out my legs a little.  Secondly, my legs are actually pretty well-toned.  Finally, and most importantly, I play drums, and for drums, you need to use your feet/legs.  Really big leg muscles = heavier legs = harder to do small movements quickly.  So yeah, no leg workout for me.

So that's my workout!  Any help with sections that I noted, or feedback pertaining to what I've got set up already would be much appreciated.  I'll put up a refined version for each day once I actually start doing it.

Next post will be on Monday, as Operation: Get Jacked commences!

-Daniel