[PhysDom]

To get started on a little strength training, I have purchased a set of 1#, 3#, and 5# weights. I asked my boyfriend for help and he gave me a list of exercises that I can do here at home. I don't have anything to serve as a 'bench,' but I do have an exercise ball that I can use to sit on or balance on laying down.
I was hoping that you all can give me some advice or some extra or replacement things to do. Once I get my next paycheck I'd like to get another heavier set of weights (a set of 8#, probably), but it will have to wait until then (money is limited).
My boyfriend told me that since I'm just starting out I should choose 2 days a week to lift, but to only do each muscle 'group' once a week -- so I'll split my total workout in half. He also had some exercises that he didn't know the names of them, so we had to get creative -- he was a pitcher in high school so he did a few exercises that most typical bodybuilders don't do.
One worry of mine is that if it gets too complicated, I just will stop doing it. He kept trying to giv eme a lot of different options (do this one, or do this one... or you can do this one, or you can....) but I really just want a list that I do -each- time until I get more comfortable with the routine to mix it up. Any help is greatly appreciated!

Yesterday:
Biceps:
3 set, 15 rep hammer curls with 3# (these were easy, increase next week?)
3 set, 15 rep preacher curls with 3# (got a good burn)
3 set, 15 rep 21's with 3# (super easy, increase next week)
Triceps:
3 set, 15 rep overhead triceps on ball 3# (good burn)
3 set, 15 rep kneeling kickbacks 3# (no bench... these had good burn)
3 set, 15 rep behind the head pull ups with 3# (good weight)
Neck/Shoulders:
3 set, 15 rep 3 point arm raises 1# (I felt the burn! Yowsers!)
3 set, 15 rep shrugs with 5# (too easy, I need more weight!)
3 set, 15 rep military press on ball 3# (feel a good burn)

He also gave me some more that I didn't do yesterday--
Triceps:
Chest-width pushups
Dipping down with arms behund you on a chair and bent knees
Neck/Shoulders:
Arnolds
Standing right angle rotator
Laying on side rotator
Chest:
Wide-hands pushup
Flys on the ball
Dumbell press on the floor
Back:
Kneeling rows
Legs:
Squats with ball
Calf raises
Lunges
Wall sits
Kneeling leg extensions
Standing knee raises (pitcher's exercise)

[racegirl78]

This sounds like a great program.

You might want to try different moves on different days, to keep things fresh for your muscles, ex. next time you work shoulders, do the other moves.

You are smart to think about adding more dumbbells soon, you will outgrow 1's and 3's quickly.

For your back rows, you might want to think about doubling up your dumbbells in one hand on each side. Those are big strong muscles and can take big weights.

I'm sure he told you, never sacrifice form for more weight. Better to do it the right way with less weight than the wrong way.

Think also about investing in an aerobic step. You can do severel lower body exercises with one of those.

All in all, it sounds like you are really going to go places with your work!

[RobertW]

it looks pretty good, but I would start with a simpler program with less volume, and a lower rep range. Something like this:

Using weights ~65-75% of 1RM:

Monday:

Squat: 3 sets x12 reps

Press (Incline, military or bench): 3x10

Curl:3x10

Rows or chins: 3x10

Wednesday:

Press (Incline, military or bench): 3x10

Curl:3x10

Rows or chins: 3x10

Friday:

Deadlifts: 3x10

Press (Incline, military or bench): 3x10

Curl:3x10

Rows or chins: 3x10

[PhysDom]

Thanks for the help!
Weights ended up being on sale at Dick's Sporting Goods, so I picked up a set of 8's. I have a nice little stack in my livingroom now, and I like it!