File :-(, x, )
Anonymous
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 1
Squats
Chest - Wide Arm Pushups, Flat Chest Flies
Triceps - Overhead Triceps Extensions
Crunches

Day 2 - Run

DAY 3
Squats
Biceps - Concentration Curl, Hammer Curl
Shoulders/Neck/Upper Back - Lateral Raises, Upright Rows, Single Arm Row

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>> Anonymous
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.
>> Anonymous
You need a rest day. Your lower body doesn't have a day off.
>> Anonymous
OK, should 1 be enough, or 2 days rest?
e.g.
Day1, Day2, rest, Day3, Day4, rest
or
Day1, Day2, Day3, Day4, rest
>> Anonymous
overhead press?
>> Anonymous
bump