Can anybody give me a 5-day per week workout program?!
Question:
Can anybody give me a 5-day per week workout program?
i like to develop my whole body, but i only have a metal bar (for pull ups..) and dumbbell?
Answers:
Before I give this to you, just make sure you are eating good and not eating foods high in sodium, cholesterol, and saturated fats. Eat a lot or protein for the muscle (80+ grams) and a lot of carbs for your energy source. Having no carbs in your system means any protein will be used as energy rather than for muscle. After each workout, down a protein shake.
I also suggest you buy a second dumbbell of equal weight. Having two will be a lot easier than just one.
Monday:
Do 20 sets of as many pushups as you can do.
Tuesday:
Do 4 sets of as many squats as you can do with your dumbbell. Also go out and run this day after the squatting for 35-45 minutes. This will be your leg workout day.
Wednesday:
Workout the chest, shoulders and back, do Dumbbell flies, dumbbell bench press, side lateral, one-arm dumbbell row and rear deltoid fly.
Thursday:
Repeat Tuesdays leg workout of squatting and running.
Friday:
10 sets of as many pullups as you can do.
If you need descriptions of why I chose this for you or of any of those exercises, e-mail me.
Good luck.