Any workout tips when working with little equipment?

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I have a small utility bench and a pair of cheap concrete adjustable-plated 40 lb. dumbbells from Walmart. The weights are four 2.5 lb. plates and four 7.5 lb. plates, per two bars. I don't know what to do since you can only fit two 2.5 or two 7.5 plates on one bar at a time. How can I overcome this obstacle?

And any suggested number of reps/sets per exercise? A list of specific exercises would be good.

I recommend sets of ten per exercise and no rest in between each set, this will add intensity to the routine.

Chest flies and standing dumbbell flies are a great exercise as they do not require a heavy amount of weight, a good plan is to mix the weight training exercises with bodyweight exercises to target the chest.

You will require significantly heavier weight for bench press to be a great choice in the regime, you could bench press with a lighter weight but it would be training your muscular endurance more than anything else.

10x Wide Push ups
10x Chest Flies
10x Archer Push ups
10x Standing Dumbbell Flies
10x Diamond Push ups
10x Triceps Kickbacks
10x Triceps Dips

It would be nice, but over-protective "community integration aides" (let's call them those) don't want me to use dumbbells or weights because they strongly believe that my lacking form is dangerous to others at the gym. My confidence is shaken.

I've found that core body exercises, most of which require just a place on the floor to do them, a few dumbells, and an exercise ball, give a person more functional strength than free weights.

this site, u see the individual muscle groups?, there are a lot of exercises for all body parts with pictures

http://www.shapefit.com/exercise/workout-routines.html




choose only 2 or 3 exercises for small muscles like biceps, triceps

4 or 5 exercises for big muscles back/chest/shoulders/

don't train the same muscle every day, also try to finish your workout within 50 minutes or less and good luck.

don't use heavy weights or super light weights. just workout to enjoy yourself and be patient. eat well and sleep well.

I sometimes wonder if I should give up since I have no coordination at all. I feel like such a weak person.

You can get a good start without any weights. There are lots of body-weight exercises that are very effective at building strength and coordination. Explore this site and see what you can do.
http://travelstrong.net/bodyweight-exercises/

If you need help with balance, you can hold onto a chair, do the exercise next to a wall or in a doorway, etc.

Lots of practice will improve your coordination. Don't give up!

I made a chart of the exercises that I like to do so I remember what I'm doing and to track my progress.

i wouldn't compare myself to others, i'd workout to enjoy myself even if i see very little progress.

i mentioned the word "enjoy" twice because workout itself is addictive once you consider it as a lifestyle change, not just a quick fix.

i know at first u feel like giving up, especially when u don't notice a difference. eventually you will fall in love.
i mean some people "men and women" have been working out for decades although the workout itself seems like pain and torture, u know what i man? they enjoy it.