First night's exercise information.....
Tonight I'm going to give some preliminary information on the exercises. Remember these are SUGGESTIONS and not promised for results.
The suggestions I am providing are based upon using dumbells or free wieghts......if you don't have them you can use resistance bands or even cans of vegetables as subistutes.
DUMBELL EXERCISES
Dumbell exercises offer some tremendous advantages over traditional resistance machines. Here are just a few...
? Dumbell exercises incorporate stabilising muscles helping you develop a much more balanced posture and physique.
? Done correctly dumbell exercises are extremely safe.
? Dumbell exercises fit round you instead of you fitting around a machine.
? Dumbell exercises allow you to train with the most natural movement patterns.
? Dumbell exercises allow you to work through a greater range of movement than resistance machines.
? You can put together a great circuit training program with nothing other than dumbell exercises, improving your cardiovascular fitness as well as your strength.
? Dumbell exercises allow you to build highly specific sports fitness programs. Because dumbell exercises are so dynamic and flexible you can use them to closely match the movement patterns in your sport.
General guidelines For Dumbell Exercises
Dumbell exercises are extremely safe if you perform them correctly. The following guidelines are not just for your safety, they will improve the quality of your workouts as well...
1. Always warm up before dumbell exercises.
Perform 5-10 minutes of light aerobic exercise followed by stretching exercises to all major muscle groups.
2. Perform each of the dumbell exercises with a light weight to start.
Become fanatical about technique. You will start to get diminished returns from dumbell exercises if you keep increasing the weight without maintaining quality.
3. Avoid suddenly dropping the weights to the floor.
As you perform dumbell exercises your muscles are under tremendous tension. Abruptly releasing the tension by letting go of the weights is a great way to get injured!
REMEMBER - THESE ARE SUGGESTIONS - IT IS HIGHLY RECOMMENDED THAT YOU CHECK WITH YOUR DOCTOR PRIOR TO STARTING ANY EXERCISE ROUTINE!
Okay - I'm going to provide ONE body part at a time.....so let's work from the top down just to make it simple......
Chest Dumbell Exercises
Flat Dumbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.
Incline Dumbell Press
A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform a dumbell press as described above.
Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.
Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.
Shoulder Dumbell Exercises
Seated Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.
Lateral Raises
Most dumbell exercises are superior to the machine equivelent. This one is no exception. Out of all the dumbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight.
1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
2. Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights back down and repeat.
4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.
Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
2. Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...
Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.
Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight
Thanks a lot for the info. I usually shy away from the free weights cause I don't know correct form and can't afford a trainer, so this really helps me out. I have been out of the gym now for almost a month. Time to get back in the swing of things. 
Do you have some quick stretches that cover all major groups? I tend to skimp on the stretches and I know this is very important. Again thanks for the info!!
Do you have some quick stretches that cover all major groups? I tend to skimp on the stretches and I know this is very important. Again thanks for the info!! 
Dee Dee, thanks for the suggestions! Please folks, do be careful. The second exercise Dee Dee has outlined for us (the one like you're giving a hug) has caused me to have to have physical therapy for a pulled infrascapular muscle (under my shoulder blade). Don't use weights too high or you might end up like me!
Kelle
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