training at home - UK-Muscle Body Building Community

OnePack · 20-09-2005, 02:16 PM

I've moved back home after uni and I'm many £'s in debt so I'm gonna consider training at home and restructure my diet (i.e. cheaper food). Trouble is, I've only got one dumbdell which is only 21Kg at home!!

Can anyone suggest some routines?

Here's what I thought of:

Chest:
wide push ups, single db press after press ups lying on 2 chairs
single arm db flyes (again, lying on bed or 2 chairs)

upper Chest:
:confused:

Tris:
extensions

bis:
preahers, hammer curls

quads/legs:
fill a back pack with loads of books/heavy stuff, stand with heels on a thick book, then squat
(or maybe I could get a couple of humans and get each one to sit on my shoulders, lol)

back:
standing back extenstions
db rows

shoulders/lats:
lat raise
shoulder press with db

calves:
:confused:

obviously these exercises would have to be done very slowly to increase resistance, but with only a db and no bench, can it be done?

btw, I can't use a chin p bar cos I cn't damage the house

ONE SMART COOKIE · 20-09-2005, 03:08 PM

Do this 3-4 times a week.

Step 1 1 burpees 2 crunches 3 squats
step 2 2 buprees 4 crunches 6 squats
step 3 3 burpees 6 crunches 9 squats
step 4 4 burpees 8 crunches 12 squats
step 5 5 burpees 10 crunches 15 squats
step 6 6 burpees 12 crunches 18 squats
step 7 7 burpees 14 crunches 21 squats
step 8 8 burpees 16 crunches 24 squats
step 9 9 burpees 18 crunches 27 squats
step 10 10 burpess 20 crunches 30 squats

Do one straight after the other with no rest whatso ever between exercises or steps,when you get to step 10 then when fit enough start to work backdown again.

When you can go up and down the totals will be

Burpees 100
Crunches 200
Squats 300.

OnePack · 21-09-2005, 02:03 PM

what r burprees?

reps poins for that

can i have some rep points

20-09-2005, 02:16 PM	#1 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,500	training at home I've moved back home after uni and I'm many £'s in debt so I'm gonna consider training at home and restructure my diet (i.e. cheaper food). Trouble is, I've only got one dumbdell which is only 21Kg at home!! Can anyone suggest some routines? Here's what I thought of: Chest: wide push ups, single db press after press ups lying on 2 chairs single arm db flyes (again, lying on bed or 2 chairs) upper Chest: :confused: Tris: extensions bis: preahers, hammer curls quads/legs: fill a back pack with loads of books/heavy stuff, stand with heels on a thick book, then squat (or maybe I could get a couple of humans and get each one to sit on my shoulders, lol) back: standing back extenstions db rows shoulders/lats: lat raise shoulder press with db calves: :confused: obviously these exercises would have to be done very slowly to increase resistance, but with only a db and no bench, can it be done? btw, I can't use a chin p bar cos I cn't damage the house __________________ Thank you. Last edited by OnePack; 20-09-2005 at 02:23 PM.

21-09-2005, 02:03 PM	#3 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,500	what r burprees? reps poins for that can i have some rep points __________________ Thank you.

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20-09-2005, 03:08 PM	#2 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Do this 3-4 times a week. Step 1 1 burpees 2 crunches 3 squats step 2 2 buprees 4 crunches 6 squats step 3 3 burpees 6 crunches 9 squats step 4 4 burpees 8 crunches 12 squats step 5 5 burpees 10 crunches 15 squats step 6 6 burpees 12 crunches 18 squats step 7 7 burpees 14 crunches 21 squats step 8 8 burpees 16 crunches 24 squats step 9 9 burpees 18 crunches 27 squats step 10 10 burpess 20 crunches 30 squats Do one straight after the other with no rest whatso ever between exercises or steps,when you get to step 10 then when fit enough start to work backdown again. When you can go up and down the totals will be Burpees 100 Crunches 200 Squats 300.