ShapeFit.com

[victor1]

I was hoping if someone could help me find a workout routine to get stronger and also get tone too. I am limited on what i can do I have a bench press and dumbells to work with.

[SarahPT]

You can do a strength training routine made up of body weight and dumbbell exercises. Make sure you are hitting every muscle group. Keep in mind that the larger muscle groups need more total sets than smaller muscle groups to be fully worked. Rest muscle groups 48 hours in between workouts. It is ok to do cardio on days you don't do strength training.

Sarah

[swanso5]

bulgarian split squats
db row
stiff legged deadlift
bench press
db pullover
db shoulder press
hammer curl
diamond / close grip push ups

first 4 exercises 3 x 10 and the rest 2 x 12...rest 1min between exercises...do 3/week increasing wt when needed with the smallest increase you can

[victor1]

after each set do i add more weight?

[swanso5]

use the same wt for alls ets of eache xercise...once you reach whatever sets and reps you're going for (i.e. 3 x 10 etc), increase the wt the very next session and go again