Okay guys, tomorrow i'm begining a new week and will be starting an exercise routine. The exercise routine I have here is based strongly on Gravityhomer's fat loss guide (http://forums.johnstonefitness.com/showthread.php?t=19229), I don't really know a lot at this stage, so I figure that this is a good starting point. However, I basically only have free weights and have had to improvise as it is to do the bench exercises, as I don't have one.

I'm 24, 85kg (185ish lb) and 6ft tall. I've started a 6 meal 2000 cal diet to go in line with this. I've been on a low carb diet for the past 8 or 9 months or so, which means that this diet brings in food that I couldn't have before, but also knocks some things I could have out.

Anyway, here it is.. Let me know if theres anything that could be improved on / changed / added / removed.

Thanks!

Monday
Chest, Shoulders, Triceps
1)DB bench press http://www.exrx.net/WeightExercises/...enchPress.html (http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html)
2)seated DB shoulder press http://www.exrx.net/WeightExercises/...lderPress.html (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html)
3)lateral raises http://www.exrx.net/WeightExercises/...eralRaise.html (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html)
4)shrugs http://www.exrx.net/WeightExercises/...r/DBShrug.html (http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html)
5)Lying-Supine Two-Arm Dumbbell Triceps Extension http://www.bodybuilding.com/fun/exercises.php?Name=Lying-Supine+Two-Arm+Dumbbell+Triceps+Extension)
6)Pushups - Close Tricep Position http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Triceps&Equip=BodyOnly&Isolation=Compound

Tuesday – Rest

Wednesday
Back, biceps
1) pull-ups
2) Reverse Grip Bent-Over Rows
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Middle+Back&Equip=Barbell&Isolation=Compound
3) Stiff-Legged Dumbbell Deadlift
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Lower+Back
4) seated DB curls
5) incline seated DB curls

Thursday – Jogging

Friday
Legs, abs
1) DB squats http://www.exrx.net/WeightExercises/...s/DBSquat.html (http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html)
2) DB stiff legged dead lifts http://www.exrx.net/WeightExercises/...gDeadlift.html (http://www.exrx.net/WeightExercises/Hamstrings/DBStrBackStrLegDeadlift.html)
3) DB calf raises http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html
4) Crunch
5) side crunch http://www.exrx.net/WeightExercises/...ideCrunch.html (http://www.exrx.net/WeightExercises/Obliques/WtSideCrunch.html)
6) elbow to opposite knee http://www.exrx.net/WeightExercises/...ingCrunch.html (http://www.exrx.net/WeightExercises/Obliques/WtTwistingCrunch.html)
7) leg raises (basically, lie on back and lift legs off ground and hold)

Saturday – Rest
Sunday – Boxercise / Run

I think thats pretty good on the whole, especially considering you have only Dumbells to work with. Just some ideas for you though:

Wednesday:

I'd keep the SL Deadlift to Friday only, cos it hits the hamstrings pretty hard. If you could get hold of a Barbell somehow and do conventional Deadlifts instead that would be great.

Instead of doing two standard curl variations, you could make one of them Hammer curls. Hammers are great for helping building up the forearms too.

Friday: Some unilateral leg work would be nice. Try Bulgarian Split Squats. Personally, i'd drop the side crunch to make room for it.

Monday:
Looks good. I would replace the pushups with dips.

BUT...
Chest = 1 exercise
Shoulders = 2 exercises (maybe 3 if you include Shrugs)

Chest is a bigger muscle, what are your sets and reps like for these?

Wednesday:
Get rid of SLDL :) I would just do 1 exercise for Biceps, changing it around every so often as not to get bored

Friday:
Well done on doing the Squats :lol: Good choices all round. Include some unilateral stuff, as Edster pointed out. There are so many to choose from, so you wont get bored.

Its up to you whether to do abs. I think its a waste of time personally :)

Thanks for your replies guys..

I'll move the SLDL to Friday as suggested. I do have a Barbell, so I'll try the deadlifts and see what works better for me. Hammer curls sounds like a great idea as well, as I really hadn't thought too well on how I was going to do an incline when I don't have a bench :P I'll leave the Pushups on there for now, as I think they will be pretty fun, but if I've learnt anything its to mix things up over time.

Foley, unfortunately I have no idea how my chest will cope. I imagine it will struggle like everything else. Tomorrow is going to be a world of pain.

What I meant is what set rep scheme are you using. Your chest is bigger than your shoulders, so you should do more for the Chest I think.

Correct me if I am wrong :)

Okay. I finished the Monday exercises tonight, 4 sets of 8 reps for each.

However you are right - my chest is underwhelmed, but my sholder muscles have turned to marsmellow.

What are some recommended exercises?

As you are starting out, I would just focus on compound movements.

Squats
Deadlifts
Bench
Rows
Pullups
Dips
Shoulder Press

For Chest, you can do Bench Press and Dips :)

Yep, I concur! Dips would be a great chest exercise for you to try.

To continue your theme of equipment improvisation, if you don't have anywhere proper to do dips, try getting two highish backed chairs, put them back to back a couple of feet apart, and dip between them. Seems to work for me.