Here's a "program" I made for a friend.. this might work for you too.
You need the ff:2 dumbbell bars / 10lb(2pcs), 5lb(4pcs), 2.5lb(8pcs) plates
Schedule:
Day 1: Chest/Bicep Day
Day 2: Back/Tricep Day
Day 3: Shoulder/Traps Day
Day 4: REST (then repeat schedule the ff. day)
Tips: Try to limit rest between sets/exercises to 1-1.5 minutes; if possible, 20 seconds lang. Drink water (not cold) every now & then, but don’t drink too much. Try to drink whey milk after workouts (Enervon milk yung iniinom ko dati). Natural na sasakit ang katawan mo during the first 1-2 weeks; keep going, mas mabilis yan mawawala kapag tinuloy-tuloy mo ang workouts. Listen to hard rock or metal during workouts, pampapasok sa mood. Haha. By the way, pwede mo isingit ang situps everyday kung gusto mo talaga ng abs.
Chest/Bicep Day:I. Push-ups (1-2 sets per type; 8-10 repetitions each)
- Flat/Regular push-up
- Inclined Push-up (chest elevated)
- Declined Push-up (feet elevated)
II. Dumbbell Curls
- Standing dumbbell curls (3 sets, 12 repetitions)
- Dumbbell hammer curls (3 sets, 12 repetitions)
- Dumbbell concentration curls (3 sets, 12 repetitions)
Back/Tricep Day:I. Bent-over Row (3 sets, 12 repetitions)
II. Bench Dip (kahit sa gilid ng kama, pwede ‘to)
- Knees bent
- Heel on floor
III. Close-grip push-up (1-2 sets, 8-10 repetitions)
IV. Dumbbell kickback (3 sets, 12 repetitions)
Shoulder/Traps Day:I. Arnold Press (3 sets, 12 repetitions)
II. Shoulder Press (3 sets, 12 repetitions)
Pwedeng both arms at the same time, pwede ring paisa-isa – ikaw bahala.
III. Front Raise (3 sets, 8-10 repetitions)
IV. Lateral Raise (3 sets, 8-10 repetitions)
V. Seated Rear Lateral Raise (3 sets, 8-10 repetitions)
VI. Barbell Shrugs (3 sets, 8-10 repetitions)
LINKS FOR EXERCISES:http://www.exrx.net/Lists/Directory.htmlHanggang ngayon wala pa rin akong nakikitang definite answer kung masama ba o mabuti na pagsabayin ang cardio (bike, etc.) & weight training on the same day. Research ka na lang siguro.
