So I wanted to add some variety to my routine, and as of now, it's two days of lifting, three of running, two of walking/nothing. I have three lifting routines, which I alternate semi-randomly. So here's the weight part (limited equipment available)
First routine:
3 or 4 sets goblet squats
3 or 4 sets one-armed dumbbell press (on rubber ball)
3 or 4 sets low cable row
3 or 4 sets leg press
Second routine:
3 or 4 sets squats (Smith Machine)
3 or 4 sets dumbbell incline press
3 or 4 sets pull-ups
3 or 4 sets calf raises
Third routine:
3 or 4 sets stiff leg dead lift (dumbells)
3 or 4 sets dumbbell press (flat)
3 or 4 sets lat pulldowns or other upper back exercise
3 or 4 sets lunges
I don't use extremely heavy weights, as I'm not bulking and don't have them available. On the cardio days, I usually just do the elliptical for a half hour, every so often the treadmill.
I've gotten some OK results, but will this continue to be effective, and what modifications can I make, with limited equipment (dumbbells up to 75lbs, plenty of weight for the Smith Machine, everything else a cable/hammer strength machine). My biggest goal is a solid core, for both health and aesthetic reasons.
First routine:
3 or 4 sets goblet squats
3 or 4 sets one-armed dumbbell press (on rubber ball)
3 or 4 sets low cable row
3 or 4 sets leg press
Second routine:
3 or 4 sets squats (Smith Machine)
3 or 4 sets dumbbell incline press
3 or 4 sets pull-ups
3 or 4 sets calf raises
Third routine:
3 or 4 sets stiff leg dead lift (dumbells)
3 or 4 sets dumbbell press (flat)
3 or 4 sets lat pulldowns or other upper back exercise
3 or 4 sets lunges
I don't use extremely heavy weights, as I'm not bulking and don't have them available. On the cardio days, I usually just do the elliptical for a half hour, every so often the treadmill.
I've gotten some OK results, but will this continue to be effective, and what modifications can I make, with limited equipment (dumbbells up to 75lbs, plenty of weight for the Smith Machine, everything else a cable/hammer strength machine). My biggest goal is a solid core, for both health and aesthetic reasons.
