Overtraining & need advice!

Chris2k7

I am working my biceps like, 4 - 5 times a week. I don't work differernt muscles on different days because I don't have time to go to a gym. I just have dumbells, an easy curl bar and a bench at home.

4 - 5 times a a week, each night I basically do;

12 reps x 4 sets - bench press

12 reps x 4 sets - bicep curl with bar

15 reps x 4 sets - I don't know what it's called but seems to work the delts

10 reps each arm x 3 sets - sitting down bicep curl with dumbells

12 reps x 4 sets - some other delt workout, again I don't know what it's called.

That's about it, writing it down I do realise I will probably end up doing more harm than good, but I don't know what to do. Could someone write me a routine? I think I've asked before, but I need it with the actual exercises & a demonstration on how to do it - like, from a website or YouTube. I have seen quite a bit of improvement around my shoulders & biceps, but I've been at it for a while now and I'm thinking I should be bigger. I would also like to work my traps & back, but can't find any exercises with the equipment I've got.

I realise at my age, my body isn't fully developed yet but, does that realy matter that much?

I really do need help, any advice will be extremely appritiated. Please don't tell me to go to a gym, I realy don't have the time or money atm, I've got exams coming up etc...


Also, I don't know about my diet! I was overweight, and I lost quite alot pretty fast! I used to basically just eat; not much, if anything for my breakfast, mayo & ham sandwitch for lunch and for my dinner, I used to eat a cooked meal, normally meat and veg etc... Then, I used to do my weights at night, not much to what I do now. But I never real got bigger muscle wise, but I did lose about 2 stone in about 2 - 3 months.

Now, I've started eating quite alot of good food again, I've seen my muscles growing, so if I had a proper routine I think I'd be good. I eat a big bowl of Korn Flakes and Sugar Puffs mixed, with not alot of milk - that will take me onto something later... Anyway, then, I have a sandwitch with Tuna & Mayo on, or Mayo & Ham some sort of fruit; apple, banana or a pint glass of grapes or, beans on toast for my lunch. Has anyone heard of Frusli bars? I usually have one of them aswell. For my dinner, I eat quite alot of pasta, steaks, chicken, cauliflower and things like that.

I can't drink milk, it makes me feel sick! I don't have hardly any calcium in my daily diet and I realy need to start taking some supplements, does anyone know of good calcium supplements?

I'm sorry if you look at this and thinkg, 'I can't be botherd reading this!' But I've sort of crammed everything into one topic!

But, anyway, thanks again for any help!

Neil R

Personnally, my advice would be to find a really good exercise book that gives you an idea of more exercises, their names and the muscles they work. and also has information on diet.
The "Brawn" books by Stuart McRobert might be a good place to start, or possibly the Mike Mentzer books so you can learn the importance of recovery [It when you rest that your body recovers and grows!!]

Amazon.co.uk: bodybuilding books: Books

Mike Mentzer Heavy Duty