Need Major HELP for BODY Lifting..?

Question

I have two 10lb dumbells, i would to be well fit and toned, could someone please give me a routine with these 10 lb dumbells that i could do to work every part of my body, including reps and sets. Im not looking to be huge, just well toned. I need to know what the exercises are called that i should be doing and how many sets and reps i should do , thank you, your advice is deeply appreciated.

Answer 1

Mon/Thur

Chest Press 3x10-15 reps
leg raises 12-20/crunches 12-20
Incline Chest Press 3x10-12 reps
leg raises 12-20/crunches 12-20
Flyes 3x10-12 reps
Supermans 2 times, each side, hold for 20 seconds. Week two, hold for 30sec, and so on. (Lie on stomach and hold left arm up, and right leg up if you cant do both arms and both legs off the ground - only your stomach should be touching the ground)
Rest 3-5 min/Stretch/water
Shoulder Press 3x12
Side crunches 2x15-20
Lateral raises 3x12 (Hold the weight with your arms in front of you, at 90 degrees. Then, raise your arms until your arms are at the same height at your shoulders. Slowly lower the weight down. To start, start with a light weight until you have this down. If you go too high, you end up working the Trapezius muscle more than your side shoulder.)
Front raise 3x10-12 (again, dont let your arm come past the height of your shoulder.)
Bent over Lateral raise 3x10-12 (rear shoulder, keep head down, but focus more on feeling the weight out at your hands and not your elbow. That applies for front raise too.)
Crunches 2x12-20 (can be weighted if you want more of a challenge.
Shrugs 3x10-12 (keep head up, dont let chin touch chest or look down as this can injure your neck. weights at your side, use the traps to lift the weight up. Try shrugging without weight to get a feel for this first if not familar with it. Hold for a second at the top, then slowly lower down. Dont use your elbows to bring the weight up. If you do that, drop the weight a few pounds until you do it with good form. Breathe out at the top of the movement.)
Bench or chair dips 3x10-12 (keep elbows in, feet either on the ground or another bench. Go down until your elbows are 90 degrees, then back up. Put weight on your legs for added resistance.)
Overhead press 3x10-12 (use two hands to hold the weight behind your head, then lft up, try to keep your elbows in as best you can.)
Tricep kick back 2x10

Wed off or play basketball or something that interests you thats active.

Tues/Fri
Squat 6 sets, first 2 warmup (15-20 low weight or just bodyweight) then 12, 10, 10, 12
One legged squat 3x10 each side
Lunge 3x10-12 (both sides same number of reps each set) (you can mix this up by lunging to the side or up on your bench or keep on leg on the bench and do all reps for that side, then switch)
Deadlift 5x10-12 (keep chest and head up, breathe out when you come to the top, weights in front of you, legs almost straight, dont lock your knees.)
Standing calf raises 3x12-15 (if you have a platform to get you a couple inches off, or, use a dumbell in one hand, place your non active leg bhind your ankle of the leg you are working for balance while standing on your bench)
If you can do pullups great, do 3x6+
One armed bent over rows 3x10-12(like starting a chainsaw or lawnmower, bring the weight to your hip, keep your back flat and head up) (You can also make this with doing both arms at the same time for variety. Again, keep elbows in and bring the weight to your hip.)
Alternating curls 3x10-12
Hammer curls 3x10-12
Reverse curls 3x10-12
Concentration curls 3x15-20
Superset:
Forearm curls 3x10-12
Reverse forearm curls 3x10-12

Sat - cardio etc (optional)

sunday - totally off

Answer 2

I would suggest that you get some weights that are lighter than this to start with, when you start doing shoulder work and lunges for instance, they're going to be too heavy for you. They will make you too sore. Try 3-5lb. ones to start and use the 10 lb. for your last set.
Use your search engine and to to "Body for Life" and look up their exercises, they're great, they have pics and demonstrations for every muscle group. Try to not pay any attention to the diet part yet, they get pretty involved and sometimes you can get too overloaded at first with too much information. Hope this helps....

Answer 3

I TOLD U A LOT OF TIME THAT U'LL SHOULD FOLLOW WHAT I AM DOING SO FOLLOW IT THEN ACHIEVE IT

Answer 4

look it up on the search bar, i personally dunno