Question: Hi, I am Josian, and I have question for you. I want to workout at home 3 times a week with dumbbells and barbells like, Monday, Wednesday and Friday. Can you show me a workout that I can do in these days? And please send me a forearms and abs workout too! Thank you!
Your friend,
Josian (Bayamon, Puerto Rico)
Answer: Hi Josian. The answer to your question depends on your experience level.
If you're relatively new to weight lifting or if you've been lifting for a while but haven't had great strength gains, then you should start out on a beginner's routine. I recommend MYx8, the official MyWeightLifting.com weight lifting routine.
On the other hand, if you have been lifting for more than a few to several months already and have seen quality strength gains, then you'll need either an "advanced-beginner" or an intermediate workout. If that's the case, then take a look at upper body/lower body weight lifting routine. Or you could consider a push/pull/legs routine, such as this weight lifting workout routine.
Whether you're a beginner or more experienced, you can look at all of the high-quality routines on this here: weight lifting routines. Just make sure you choose one that fits your experience level.
With regard to your inquiry about forearm and abs workouts, that also depends on your experience level...
...If you're pretty much a beginner, then you should completely forget about working forearms directly. They'll get hit hard enough from deadlifts, pull ups, rows, etc. I don't recommend dedicated workouts for abs either, for beginners; although, if you really want to do one, then go ahead and do 2-3 sets of 8-15 reps of weighted crunches or leg raises once or twice a week.
If you're more experienced though, then you can consider training forearms (if you think that's a true weak spot). Something like 4 total sets of 6-12 reps, once per week; split the 4 sets between two exercises (e.g. two sets of barbell wrist curls and two sets of reverse wrist curls). For abs, try 4-6 sets of 5-15 reps with weighted crunches, leg raises or any decent abs exercise, twice a week. Experiment from there to see what works best for you.
This should send you in the right direction. Feel free to ask another question if you need more help in the future.
Train smart,
Alex
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