Hi, my parents bought me two sets of barbell, each with 2x2kgs + 5x1kgs, I would like to use them properly, not hurt myself, not overdo it either, I would like a program to follow, maybe based on that piece of paper that was provided with the set:

http://i.imgur.com/8SScq1N.jpg
http://i.imgur.com/D3CgjwK.jpg

And here is the two sets :

http://i.imgur.com/JrTHPc5.jpg

If anyone is able to put a training program up for me, that would be nice or any advice is appreciated.

Thanks!

Pm me I'll help u

But that's light so u shouldn't hurt urself

Well, yea it's rather ligh, you can put max like 10 kg each, but if you do it for too long, I guess you can still hurt yourself, but nobody force you to be dumb either^^.

the papers you posted have all the exercises i could think of.

The exercices yea, but it's not elaborated though. But you're right, and that's why I posted it.

https://www.youtube.com/watch?v=y1r9toPQNkM i didnt watch the video so i dont know whats actually in it.. but just get on youtube and look up dumb bell exercises.

Thanks again, but I am looking for someone with experience with programs, no youtube video can do that, but don't worry, I am with serialJOe on skype at the moment, and he's helping me build a program, thanks again.

anytime need dat bulk

Laugh all u want his program is complete