work out plan? help me =]

[kensouKOF99]

wow its been a while ive been just lounging around.and i actually feel weaker so yea time to get back into shape =] heres the deal....

all i have to workout with is a bar(15lb) and barbells(10-20lb) (no bench) and a pair of 10 lb dumbbells and a pair of 15 lb dumbbells. and well what ever i can do without weights (push ups, ect..).

my main goal is to get my strength back. and of course get into shape.

whats a good routine i should do with what i can work with?

and how long until i should be seeing changes in my strength?

please help =]

[kensouKOF99]

oh for got to mention i also have a 20lb weighted vest =]

[Frodocious]

No offence mate, but you've started a few threads like this in the past. Have you taken any of the advice you've been given and tried to create a program yet? I would recommend rereading your previous threads, as there is plenty of information in them that you could use to design a program, then post that and ask for criticism, rather than once again asking for someone to design you a routine.

[kensouKOF99]

sorry but its been a while and things have changed.please help me ill even post results

[Frodocious]

Read the following threads, do a search of health and fitness section, put together a provisional routine and post it here for some criticism.

http://www.martialartsplanet.com/forums/showthread.php?t=85410

http://www.martialartsplanet.com/forums/showthread.php?t=81091

http://www.martialartsplanet.com/forums/showthread.php?t=81029

http://www.martialartsplanet.com/forums/showthread.php?t=74452

[kensouKOF99]

this looks the best for strength but im not sure

Dumbbell bench press: 4 sets 4-6 reps
Pullups: 4 sets to failure. Change grip each set
Incline Bench (30-45 degree angle) alternating Dumbbell curls: 3 sets 4-6 repsSqueeze at the top, keep head on the pad
Hammer Curls: 3 sets 6-8 reps
Rope Pulldowns: 3 sets 4-6 reps when you get to the bottom pull the rope to the outside of your thieghs and SQUEEZE the triceps
Dumbbell Shoulder press: 3 sets 4-6 reps don't start heavy, go slow on this one, it's easy to hurt your shoulder
Core Exercises: abs and lower back. Open to translation

Lower: this includes one barbell exercise, but can be done with DB's until you are strong enough to go to BB

Squats: 4 sets 4-6 reps FULL SQUATS!!!! be careful and push through your heels. DON"T DO THIS WITHOUT LEARNING THE FORM FIRST!!!!!! There are tons fo videos available about this. Start light to get the form.
Donkey Calf Press: 4 sets 4-6 reps might be called something else at your gym. It's a sit down calf exercise where a pad goes across your knees and you push that up with your calfs
Leg extensions: 3 sets 4-6 reps
Leg curls: 3 sets 4-6 reps