I only have dumbbells for lifting as of right now and cannot spend money on anything because I am saving money for a New York Trip.


Monday:
Arms
Biceps- Curl,
Triceps- Tricep Extensions
Brachialis- Concentration Curls, Preacher Curls
Brachioradialis- Hammer Curl
Wrist Flexors- Wrist Curl
Wrist Extensors- Reverse Wrist Curl

Shoulders
Anterior Deltoid- Arnold Press, Dumbbell Front Raise, Dumbbell Shoulder Press
Lateral Deltoid- Lateral Raise, Upright Row
Posterior Deltoid- Rear Lateral Raise, Rear Delt Row
Supraspinatus- Front Lateral Raise
Infraspinatus & Teres Minor- Lying External Rotation, Upright External Rotation
Chest
(due to the lack of a bench I am restricted in the exercises I can do)
Push ups(Wide Stance)
Push Ups(Medium Stance)

Tuesday:
Cardio

Wednesday:
Abs
Rectus Abdominus- Jack-Knife Sit up, V-Up, Crunch, Leg Raises
Obliques- Side Bend, Side Crunch, Twisting Crunch

Back
General- Bent Over Row
Trapezius, Upper Fibers & Levator Scapulae- Shrugs
Trapezius, Middle Fibers- See General Back and Trapezius Upper
Trapezius Lower Fibers- See General Back
Rhomboids- See General Back and Deltoid, Posterior
Infraspinatus & Teres Minor- Lying External Rotation, Upright External Rotation
Subscapularis- Internal Rotation
Erector Spinae- Straight Leg Dead Lift
Supraspinatus- Front Lateral Raise
Serratus Anterior- Incline Shoulder Raise

Thursday:
Cardio

Friday:
Legs
Quadriceps- Lunge, Squat, Step-Up
Hamstring- Straight Leg Dead Lift

Arms
Biceps- Curl,
Triceps- Tricep Extensions
Brachialis- Concentration Curls, Preacher Curls
Brachioradialis- Hammer Curl
Wrist Flexors- Wrist Curl
Wrist Extensors- Reverse Wrist Curl

Saturday:
Cardio

Sunday:
Chest
(due to the lack of a bench I am restricted in the exercises I can do)
Push ups(Wide Stance)
Push Ups(Medium Stance)

Abs
Rectus Abdominus- Jack-Knife Sit up, V-Up, Crunch, Leg Raises
Obliques- Side Bend, Side Crunch, Twisting Crunch

Back
General- Bent Over Row
Trapezius, Upper Fibers & Levator Scapulae- Shrugs
Trapezius, Middle Fibers- See General Back and Trapezius Upper
Trapezius Lower Fibers- See General Back
Rhomboids- See General Back and Deltoid, Posterior
Infraspinatus & Teres Minor- Lying External Rotation, Upright External Rotation
Subscapularis- Internal Rotation
Erector Spinae- Straight Leg Dead Lift
Supraspinatus- Front Lateral Raise
Serratus Anterior- Incline Shoulder Raise

Thats a jam packed week of exercise, hows it going?

So far so Good. I take every other Sunday off so that I can give my body a chance to rest.

That's a damn lot of arm work, and twice a week at that! Are you doing multiple sets of each exercise too?

I do three sets for each exercise. I use light weights right now but when school starts back up and I have access to the weight room I will switch to heavier weights and change my sets and reps accordingly.

A few humble suggestions.

If you are gonna do weights more than 3 times a week, a push pull routine or superset might be more appropriate than bodypart based.

Also, group the larger parts earlier in the week, and the smaller later.

No way I would put arms on Monday. You will have pre-exhausted them for their day and may not get a full work on a chest/back.

If you are doing good chest/back work, your arms will take care of themselves.

Besides from an asthetic perspective, your arms will never pop unless your shoulders and chest are tight.

Oh. Instead of Bench Press, try Dive Bombers. They are like Hindu Pushups, but have a second movement. Much more challenging than pushups.

The best examples of dive bombers are in GI Jane. I know horrible movie, but they did their dive bombers right.

Legs? Hindu Squats are good. Lunges are way underrated for men, but they are good stuff. Not just straight ahead, but in every angle. Picture yourself as the center cog of a watch. Go 12/2/10 and back lunges.

Also Jump squats are killer, but make sure you lower yourself so you are on your heels and working the butt, not the quads too much.

One legged squats are good along with one legged stiff deadlifts.

Good luck.

Thanks for the input.

I looked over my former plan and I realized that that is a bit too much. I will still be doing the same exercises just not as much as my above plan called for.

Monday: Cardio
Tuesday:
Chest
Shoulders
Abs
Wednesday: Cardio
Thursday:
Arms
Abs
Friday: Cardio
Saturday:
Legs
Back
Glutes
Sunday: Rest