You sound like you need some sort of starting strength routine. I assume you already have your nutrition in check, so I'll just type out a standard starting strength routine based on your equipment.
3sets of 8reps Bodyweight Squat or Goblet Squat
3x5 Bench Press (if you own some sort of bench) or Wide Push-ups
3x5(Each Arm) Bicep Curls
2x8 Standing Dumbbell Triceps Extension or Tricep Dips
3x8 Bodyweight Squat or Goblet Squat
3x5 Standing Millitary Press
3x5 Pendlay Rows (With Dumbell)
2x8 Chin-ups or Dumbell Shrugs
So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Make sure you properly warm up the muscle with at least 5minutes of cardio and mobility maximization. Don't lift too heavy as your reps should consist of around 55- 70% 1Rep Max (your 1 rep max meaning the maximum amount of weight you can do at 1 rep) and stretch properly every lift for about 10 minutes. Do not do traditional stretched BEFORE a lift, do joint maximization instead.
Cardio at your own leisure on off days, oh and feel free to do abdominal exercises as well.
You can find out how to do all of these exercises on bodybuilding.com or with just a bit of research
We're all gonna make it, brah.
(Also don't worry about building massive women-muscles using this routine--unless you start eating more calories you are just going to be shredding fat and gaining definition.)
Last edited by sexytime10 : 03-13-2013 at 07:07 AM.