Hi all. I am designing a workout routine for my wife to workout at home. I did this base on DL's Beginner workout program but since I am very lack of equipment, I have only 2 x 10kg dumbbell and a yoga mat, so the exercises I can pick are very limited. Going to a gym is not an option and I can't afford a powerack.

Workout A
Dumbbell Squat 3 x 5
Dumbbell Bench Press 3 x 5
Stiff Leg Deadlift 1 x 5
Dip (with chair) 2 x 8

Workout B
Goblet Squat 3 x 5
Arnold Press 3 x 5
Dumbbell Bend Over Row 3 x 5
Dumbbell Biceps Curl 2 x 8

Daily workout
Mountain climber 3 x 30sec
Plank 3x30sec

I don't really want to put a biceps curl in the routine to replace the chin up but I got no idea what to substitute.
Is the daily workout ok? Or better if subsitute with Leg Raise
Any comment?

if going to the gym not an option, and cannot afford a squat rack

then go buy a dip belt

all you need is lots of weighted push ups, weighted pull ups, and weighted dips, you can get a very nice upper body

well lower body is really hard to train without heavy weights

This post has been edited by Manlet: May 20 2015, 06:23 PM

Mike Chang to the rescue


Srs. Not Serious.

bart kwan to the rescue

is your wife a total beginner?

have she work with weight before?

Can assume she's a total beginner, she jogs twice a week and some cardio exercise from youtube, did very light weight lifting before (cant bench with empty bar, squats with empty bar) but has stopped for a year. Goal is to fat loss so I wanna increase her muscle mass.
While squating, her knees tend to have lots of tak tak tak sound, only able to do half squat. Thinking if I should let her do box squat

Thanks bro but these are abit too tough for her fitness level.

This post has been edited by helven: May 21 2015, 12:19 AM

Lol didn't read at your wife there.

its the knee painful or just the sound without pain?

if just sound its normal

if its pain go see doctor.