Advice for customising own workout

[elsmandino]

Hi,

I am trying to put together own workout routine, based upon the equipment I have available at home:

* Various Free Weights with: 2 x Dumbrell Bars, EZ Curl Bar and Triceps Bar
* Pullup Bar
* Skipping Rope
* Cross-Trainor

I am looking to lose and increase muscle mass.

I would be really grateful for any advice on how best to maximise time - I could probably spend a maximum of 90 mins per day.

Things that I am not too sure about in considering the above:

1. Should you lift weights every day or have a day off inbetween? Or is it better to target a different set of muscles on sequential days and do some aerobic exercises every day?
2. If I am doing (say) a session on biceps, what exact exercises should I be doing? If you look online, there are hundreds of exercises you can do for each muscle group and you could not do anywhere near all of them.
3. Should I avoid crunches as these could make stick out more (this is where I tend to store all extra weight).

Also, if relevant, I am currently doing the 5:2 diet at the moment - i.e. eating less than 400 carlories, 2 days a week.

I did try to put together own exercise regime a while back (which I did every day, when I remembered), which was as follows:

* 3 x 10 reps of dumbell curls
* 3 x 10 reps of palms-in shoulder presses
* 3 x 15 reps of two-arm rriceps extension
* 3 x 7 chinups
* 3 x 15 pushups

This was really a bit of a guess, based upon some internet research but I am looking for something a bit more scientific.

Any advice would be gratefully appreciated.

I would also add that I am not adverse to buying any extra equipment if I am lacking anything major (as long as it is not too big).

Thanks

[Boss Man]

Hi Els, good to speak with you.

Firstly, I'd go with a regular diet, as I don't like the sound of a diet that advocates 400 calories a day twice a week.

I'd aim for 6 meals, approximately 2.5-3 hours apart, using on the these three macro-nutrient ratios.

Protein / Carbs / Fats

33% / 33% / 33%

35% / 30% / 35%

30% / 40% / 30%

As for the workout try this, which can be done 3 times a week every other day.

Dumbbell squats, 2 sets 10 reps

Dumbbell lunges, 2 sets 10 reps

Dumbbell deadlifts, 2 sets 10 reps

Seated dumbbell chest press, 2 sets 10 reps

Bent over rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 30 seconds, increased by 5 seconds a week until you're getting 90 seconds

If you had a bench then you could do more, but until you're more accustomed to lifting I see no reason to do any direct work on the arms.