j.m.

You may have seen my other thread "would this work?" where I have daid I have just got some dumbbells & barbles at home so I could train without having to pay for the gym.

I only have 50kg of weights up to now but checking on the internet my argos has got some more back in again so I might buy some more.

I was thinking of a routine something like this...

Monday

Bicep curls
Hammer curls
Bench Press (5x5)
Press ups (until failure)


Tuesday

Shoulder Press.
Side laterel raises.
Lunges
Standing calf raises


Thursday

Tricep Extensions
Dips
Wrist Curls
Abs Workout


Friday

Upright rows
Deadlifts (5x5)
Chins is I can get a bar
Shrugs


What do you think of this routine?

Have I missed anything off & what sort of rep/set amount do you think mioght be good?

I have put 5x5 next to bench press & deadlifts as I was thinking of giving this a go before I stopped training for a bit.

Please comment.

James

j.m.

Anyone got any thoughts please?

James

stocky24

would do some squats as well as lunges, it looks ok mate but what are your goals?

j.m.

Dont really want to do squats as I seem to pull a muscel each time I have dont them. I might wive them a go but not go as deep to see it they dont hurt that way & I can gradually go deeper.

My aim it to bulk up as much as possible until I am happy with the way I look.

Con

Deadlifts with 50kg of weight isnt going to do a lot mate.
Not to seem like a smart **** but are you sure you have exhausted every posibility of joining a gym or getting some sort of deal sorted, how about a gym where you pay for each work out i mean 2 work outs per week with proper amounts of weight will do far more than home work outs with childrens weights.

j.m.

Your dead right mate :beer1:

Just been upstairs & I can easily deadlift the weight that I have currently got so I will probably have to go to the gym once a week which I can afford, I will be able to use the chinning bars there as well which I couldnt really do at home. It is when I ended up doing 3 or 4 sessions a week that I couldnt afford it. The weights are fine for the other exercises that I would be doing though, for now anyway. I am getting a new job soon as well hopefully which is better paid so that may change things again.

Any ideas on the work out up to now though & how many sets reps I should use for tomorrows (mondays) workout & also the other ones?

cheers
james

Learney

I never saw what your intentions are there James but your workout IMO looks like you're almost trying to bring up a whole heap of weak points and working on a LOT of single joint movements.
NOT doing squats would be foolish for a multitude of reasons. You need to work on your technique to make sure you can squat otherwise you 100% wont be deadifting correctly.

With the access you have to weights I'd look at doing a simpler upper/lower split or whole body routine and look at shorter rests to illicit as much of an 'anabolic' response as possible.

With 50kg I'd look at making you 'work' harder if the weight is too light (simple solution)

Day 1 Upper. (All supersets)

Standing Military/Push Press
Pull Ups

Bench Press
Bent Over Row

Barbell Curl
Tricep Extension

Make sure you tempo is pretty slow. 4 eccentric 1 sec pause and 1-2 concentric with a 1 sec pause should just about do it. Try to think hw 'long' the muscle is under tension for rather than just how much 'weight' you're liftig which you dont have the luxury to do due to the equipment you have at your disposal. Look at the muscle being under tension for 60-90 secs for hypertrophy so dictate reps by this factor ( 7 second reps remember)

Day 2 Lower (All supersets)

Back Squats (If you master these, with limited weights I'd suggest getting into Overhead squats)
Stiff Leg Deadlifts

Front Squats
Lunges

Calf raises.

Take a day off then repeat. To alter the movements you can change grips, foot placement, tempo, rest. Start with about 90 secs rest and reduce it as you go until it gets to the point you need to invest in more weights or join that gym.

Hope this helps James

Phil

Bulldozer

Nice post dude.

all looks good to me. Gonna rep ya for that

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Learney

Thanks Bulldozer.

What does Rep mean? Sorry, new

Bulldozer

If you like a post that somebody makes you can rep them.

Its the green bar you can see by your name.

Goto "user CP" top left corner, then "user control panel" and you can see ya rep points bro.

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Learney

Cool,
Thanks Bulldozer....I want lots of Green lights huh

Phil

j.m.

Learney

Cool.
You can pick up squat racks for about 30-50 GBP (One of my clients just bought some for the exact same reason), worthwhile investment if you intend training at home as you can lower them to accomodate BP. You only need a bench then you have all you need


Keep us posted

Phil