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Training Equiptment
One barbell and two dumbells; weights starting at one kilo up to five kilo's.
Training routine
1) Barbell curls
Stand straight with arms down by your sides, now with two dumbells, lift your arms straight up keeping
your elbows tight to your sides. Repeat 10 times then rest. Do this twice, total of 20 reps.
2) Tricep
To do triceps you can do kickbacks. This is where you put you hand on a bench and bend over, then you hold the
dumbell by your chest, then you straighten your arm and then lower it to your chest again. Do this 10 times per
arm and do this twice making a total of 20 times per arm.
3) Back
Bend over resting your elbow on your knee, now with your other arm hanging straight
down, lift straight up to your chest using a dumbell. Repeat this 10 times per arm then rest. Do this twice, total of
20 reps per arm.
4) Shoulders
Standing straight with two dumbells, one in each hand, lift your shoulders up as far as you can then back down
10 times. Rest the repeat another 10 times.
5) Legs
Now holding the same two dumbells, standing straight. Bend your knees lower yourself straight to the floor keeping your
back straight, stand straight straight back up. Do 10 times then rest. Repeat this another 10 times.
6) Chest
To do chest all you have to do is press ups. Do this 10 times then rest. Repeat this again afterwards.
7) Abdominals
To do this muscle all you have to do is sit ups. Do this 10 times then rest. Repeat this again afterwards.
P.S. Don't go really go to heavy as you are just starting.
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