Here a couple of exercises that can transform your body. If you do them right they can build muscle and help you burn calories. They are benchpress, squats, and deadlifts. These engage a lot of your body and specifically with squats and deadlifts they are whole body exercises (deads are my favorite) and can provide good cardio while pumping.
I know RyDub's facilities/equipment is limited, but these are priority exercises if you can do them. There are also dumbbell versions too.
Benchpress
Need to be doing 135lbs. That is the bar plus one 45lb plate per side.
Squats
135lbs.
Deadlifts
Again try 135lbs.
Also, these can be done with dumbbells
One arm dumbbell rows
works back.
Dumbbell press
Planks
Try for 30sec. Then 1min. These are hard and work your core.
These are the movements. What equipment do you actually have? Let's discuss further...
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I have a bench, bar, and dumbbells. I have enough to do 135 on the bar, but just barely. How much should the dumbbells be?
ReplyDeleteThat is great. Start with the bar by itself to get the motion down. If you can do 10 reps add a little weight. Keep doing this until you max out. Then just try and do sets of 15 since you are wanting to be lean.
ReplyDeleteI say a 20lb and 10lb dumbbells would be great to start with. Let me know what you have.
I can add weights to the dumbbells.
ReplyDeleteExcellent. Then that opens the possibility for some other exercises. Start doing the benchpress. And we can discuss things after the weekend.
ReplyDelete