Hi, i workout with some prety simple stuff and want to know if anyone has ideas how i could add some variety. I have a weight bench and some hand weights (10-200lbs). I find that i only really work my bicep, sholders and my neck. Are there any exersizes i can do to work my triceps and such with the weights i have? Thanks.

Hi, i workout with some prety simple stuff and want to know if anyone has ideas how i could add some variety. I have a weight bench and some hand weights (10-200lbs). I find that i only really work my bicep, sholders and my neck. Are there any exersizes i can do to work my triceps and such with the weights i have? Thanks.
What about your lower body? That is where the big muscles are?

But for triceps: close grip bench press, one DB behind head tricep extension with two hands. or look at exrx.net (http://www.exrx.net/Lists/Directory.html)for any exercise and how to do it. Read the stickies above, they will also point you in right direction.

Oh right, i forgot to mention my lower body work- i do simple things like squats, weighted lunges, squat thrusts ect.

Jeez thanks allot for that link, some great stuff there!

I think I'm most interested to hear how you're working your neck. :confused:

Do I have this right? You have access to 10-200lb dumbbells, and aren't sure how to give yourself a program that works all major muscle groups within the body? I'm just trying to understand the situation.

- i put the dumbell in my teeth and do neck curls (just kidding) I do "birdmans" start with barbells at your sides and bring them up so your like a cross- it really gets the muscles on the sides of your neck- not exactly the neck.

i just didn't know what exersizes would do me good- this sight is giving me tons of ideas and i think i can make some good routines.

Hi, i workout with some prety simple stuff and want to know if anyone has ideas how i could add some variety. I have a weight bench and some hand weights (10-200lbs). I find that i only really work my bicep, sholders and my neck. Are there any exersizes i can do to work my triceps and such with the weights i have? Thanks.

Bench presses may be tough to do without a rack since you can't use enough weight, complete the exercise adequately and get the weights safely back down. Same for Calf Raises and Squats and especially if your legs are much more developed than upper body (that's was my problem). If your house has easy access to it's beams, the Shermworks Free-Spotter let's you do all those with just the olympic bar. It's pretty inexpensive and totally effective.

Before I had that, I would just take my two heaviest plates and hold them under my arms to do calf raises on one side at a time. Kind of a wobbly balancing act for me, but it works. You can do lunges this way too but it's kind of tenuous keeping the plates where they belong when you are working such large muscles hard below, wear gloves for sure because it's easy to drop them if your concentration is on the muscles you're working.

Barbell Shrugs are pretty cool and easy to do with what you have. Barbell Bent Over Rows are another. If you don't have dumbbells, the bar can be used for triceps similar to what rtestes mentions with a dumbbell. Reverse curls will work the muscle under the biceps and help to create a fuller arm. Both reverse and palm up wrist curls can also be done with your bar and bench. Definitely go to the link rtestes mentioned, it's an amazing resource when you don't have anyone there to tell you what to do. You can get a great workout at home with what you have. It just takes some studying.

The Men's Health Home Workout Bible has all kinds of innovative ideas for those of us who only workout at home and have minimal equipment. Even how to make equipment out of household items. Some are humorous but all of them work. Like with a couple of towels on a smooth floor, you can do flys using your body weight as the weight. I tried it, it was great. It brags on the cover "400 exercises, no gym required".

Oh right, i forgot to mention my lower body work- i do simple things like squats, weighted lunges, squat thrusts ect.

Jeez thanks allot for that link, some great stuff there!

You do have only dumbbells, correct. What does your routine consist of?

While having a large exercise database can be nice, it's unlikely your workouts need to be terribly complicated affairs at 15 years old.

If you're talking about limit strength work, and you're doing 2-3 sets of each exercise, I'd encourage you to keep things simple and stay around 4-6 core exercises as part of any one session.

Thinking about your body as a whole bunch of independent muscle groups combined with an overwhelming amount of exercises is usually what gets people into trouble.

You do have only dumbbells, correct. What does your routine consist of?

That would make my answer quite useless, I took it to mean only bar and plates.