Dumbbell/Barbell routine recommendations?

[OoMesKoO]

Hey guys.

I guess you could say I am a beginner in the world of lifting. I have the basic know-how and I seem to have a decent base to work with. I have a bench, an array of dumbbells/barbells, and some good weight to work with. can anyone recommend me a good routine to use, using the equipment I have available to me? I tried searching, but nothing that really spelled it out for me on a daily basis.

I would really appreciate it.

Thanks!

[Leaf_Longbottom]

I too am using barbells and dumbbells exclusively for my workouts as I am no longer in a gym. If you check out the workout tracker on my profile, you will see all kinds of exercises that I use for my body parts. Today for example was a arm day and this is what my workout consisted of.

Date: Jan 15, 2009
Name: Arms
Start Time: 01:15 PM
End Time: 02:25 PM
Duration: 1:10
Location: Basement
Mood: Energized and Ready!
Notes: Modified Fascial Stretch training. Good workout


# Exercise Name Set Lbs. Reps

1 Close-Grip Bench Press
#1 115 x 15
#2 140 x 10
#3 155 x 11
#4 165 x 9
#5 175 x 7
#6 175 x 6
2 Minute rests.

2 EZ-Bar Curl #1 85 10
#2 95 x 10
#3 105 x 7
#4 105 x 6
#5 105 x 6
#6 105 x 6
2 Minute rests.

3 Lying Triceps Press
#1 95 x 12
#2 105 x 8
#3 105 x 5
#4 105 x 6
Using e z curl bar. 2 Minute rests.

4 Dumbbell Alternate Bicep Curl
#1 40 x 12
#2 45 x 9
#3 45 x 7
#4 45 x 6
2 minute rests.

5 Dips - Triceps Version
#1 198 x 20
#2 198 x 12
#3 198 x 9
#4 198 x 8
#5 198 x 7
Using body weight as poundage...after all its not like Im lifting 0 pounds. 30 second rests.

6 Incline Dumbbell Curl
#1 30 x 12
#2 30 x 10
#3 30 x 8
#4 30 x 8
#5 30 x 7
30 Second rests.

[_Ishy]

Buddy it's not hard to come up with free weight exercises, I found a routine of them easily when I was first in your shoes.

But this is a noob routine everyone recommends.

http://forum.bodybuilding.com/showthread.php?t=998224

That has everything you need I believe. You can do Zercher squats if you don't have a squat rack.

[bango skank]

Good Beginner Programs:

Starting Strength Novice Program - AKA "Rippetoe's". Countless trainees have gotten their start on this program (including myself) and made impressive size and strength gains. Associated with the program is a best-selling book, a huge support community and a massive amount of supplementary information. This is my favorite recommendation of the bunch.

Natural2's Advice for Beginners - Great advice for beginners, with beginner workout templates

A Simple Power Based Routine by Iron Addict - Here is a routine a LARGE percentage of the lifters here could make great gains doing. By Iron Addict, one of the top trainers on the net.

A Simple Beginners Routine by All Pro - A beginner program designed by All Pro, arguably one of the most knowledgable posters on the forum.

How to Construct Your Own Workout Routine by Steven Low - A simple guide to programming your own routine, lots of useful information, sample routines and links to other programs too.

Official 'Brawn' Basic layout/strategy/guide - Can't go wrong with this setup either. Stuart McRobert is a highly regarded trainer and author of one of the all-time best weight training series of books.

Practical Starting Routines for The Drug-Free Trainee - A good basic full body hypertrophy workout. Tons of great supplementary advice too.

The Real Arnold Schwarzenegger Beginner Programs - These are the same routines Arnold got started on. Nuff said!

MadCow's Starr/Pendlay 5x5 - Tried and true but geared toward intermediate weight lifters. Lots of great info and links here as well.