This is my routine, I want to lose a little weight (~5kg) and gain muscle, any tips welcome. I don't have access to a gym, only have 2x10kg dumbbells and a barbell with 45kg(100lb) of weights.DAY 1SquatsChest - Wide Arm Pushups, Flat Chest FliesTriceps - Overhead Triceps ExtensionsCrunchesDay 2 - RunDAY 3SquatsBiceps - Concentration Curl, Hammer CurlShoulders/Neck/Upper Back - Lateral Raises, Upright Rows, Single Arm RowComment too long. Clickhereto view the full text.
OP Here: My diet usually consists of...Breakfast: Bowl of good cereal.Lunch: Some sort of roll or sandwich, meat/avocado/cheese/lettuce/egg, that sort of thing.Dinner: Meat and vegetables.Snacks: Don't usually have them, if I do it's another sandwich, a few microwaved egg whites or another bowl of cereal.
You need a rest day. Your lower body doesn't have a day off.
OK, should 1 be enough, or 2 days rest?e.g.Day1, Day2, rest, Day3, Day4, restorDay1, Day2, Day3, Day4, rest
overhead press?
bump