Free Weight Exercises!



  • OK I need a hand!

    I have two 10k Dumbells, 2 and two 5kg dumbells

    I need to some exercises to build strength not bulk.

    I'm only doing shoulder press, bicep curls, tricep curls and flys. Maybe the odd lat pull too.

    I do weights after running.

    All ideas appreciated, especially if to do with Core strengthening.



  • plenty of options here [URL]http://exrx.net/Lists/Directory.html[/URL] might help with some mate.



  • cast away the myth of building bulk, that takes years, and it ain't going to happen overnight, and you need to eat like a horse, protein ouit your ears, and zero to minimum cardio. So don't be afraid to life heavy and low reps if you can. you'don't have to do that lady 20 reps shit!!! Especially with your running, so go heavy and go hard, you won't get big!

    and basics sounds right what you're doing there. Maybe some upright rows for the traps, some one arm rows for the lats, press ups for your chest and you have an upper body workout sorted.



  • [quote name='BartMan']cast away the myth of building bulk, that takes years, and it ain't going to happen overnight, and you need to eat like a horse, protein ouit your ears, and zero to minimum cardio. So don't be afraid to life heavy and low reps if you can. you'don't have to do that lady 20 reps shit!!! Especially with your running, so go heavy and go hard, you won't get big!

    and basics sounds right what you're doing there. Maybe some upright rows for the traps, some one arm rows for the lats, press ups for your chest and you have an upper body workout sorted.[/QUOTE]

    Agree entirely. Doing 1-arm shoulder presses with 30kg dumbbells is not all of a sudden going to make you look stupid and wide. Lifting heavy upping protein and not eating fatty foods and heaps of carbs you will build strength and lean muscle.



  • Add some press ups and pull ups mate. Really good exercises that don't need equipment.

    Oh and lunges too with those weights you have got



  • Overhead DB squats, DB Turkish Get Ups, Single leg pistol squats, Single leg Romanian deads



  • [quote name='Red Beard']Overhead DB squats, DB Turkish Get Ups, Single leg pistol squats, Single leg Romanian deads[/QUOTE]

    And for more leg work, DB Bulgarian split squats (1 foot on chair, other on ground in spilt position and squat). Another is if you have a stable platform, box or bench that is a foot or 2 high, box jumps with DB's in hand are great also.



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