budgie

train at home, multi gym and db at my disposale.
ive read that compound excercises are better for geting bigger over haul, and so working more than one muscle group is compound yes?
if so can some people suggest a couple of exercises for me please
i train 3 days a week
monday back biceps
wed chest tri
friday shoulders legs
do cardio in between and abs
sunday of
thanks budgie

Ellis

If you have enough room which i prosume you do it you have a multi gym all you need ideally is:

1. A power rack, (one with pullup bar at top of it)
2. Olympic barbell and weight plates
3. Adjustable bench

thats it, from this you can do all the compound moves you need to get big and strong.

Squats, Deadlifts, Bench press, Shoulder press, barbell rows, pull ups, barbell curls, Calve raises, Upright rows etc etc etc

Lux

Any chance you could post a pic or a link to where to buy one of your multi gyms mate?

The reason i ask is that if we see what exersises you can do using this equipment, we can advise you what to do

Also can you post what weight dumbbells you have available and if you have any other access to equipment like barbell, pullup bar

budgie

gooday,here is an e bay item number 250191150323.sorry i dont know how to put the direct link up. its very simular. the pec dec arms can be locked and then they push outwards but not sure what that exercises,is it the same as bench press but in a sitting position?
it came with short bar and wide bar,made rope for tricep pull down,triangular handle which i atach at the bottom of the leg curl part and do my obliques and abs.
hope this helps you to help me
thanks budgie

Slamdog

http://cgi.ebay.co.uk/ws/eBayISAPI.d...0323%26fvi%3D1

direct link..

budgie

chears slamdog

Lux

I'll post a few more questions on what i can see and i have read from your other thread on home gyms mate.

Mondays back+ bi's
Pulldowns for 1st

Then face opposite way to bench press to be able to do row.
Might need some planning to find something to hold you in position on these!

Then 1 arm db rows.

Bicep curls , bb or db

Chest+tris
Seated bench press
Cut down on flyes. Maybe 2 sets max. Mainly for stretch.
Tricep pressdown, make sure you don't lean over too much and shift emphasis onto delts.

Shoulders+legs
You said you can squat? Bonus as this is the daddy of leg exersises.
Seated leg extension.
Nead to find a way to work hamstrings for balance.

Db shoulder press.
Db side lat raise
Db bent over raise.

Its not all compound work, its just what i can see thats accessable at the moment. And i'm rushing as got to go sort some food out.

If i'm missing any other exersise that you are able to do please post them up and we will work it out.
Have people sorted you out on sets/reps yet mate?

I'm sure that as soon as you start seeing progress you will speed up the plans on either joining a gym, or creating a gym in your garage

budgie

thanks lux a couple of different things i can do there.
the compounds i think ive been doing are
lat pull down varying between short and wide bar.
seated bench press.
[dont know what they called] short bar on pulley under leg extension and pulling it up to to just under your chin it feels like it works shoulders,bicep and back,and in a squat position pulling the bar into your stomach.hold in position for a second then return, on all my exercises.
does this sound ok r these compounds
thanks budgie

Lux

Take a look around at this site for info on exersises mate, www.exrx.net. (exersise muscle and directory)

Gotta be up early for work, hopefully other people might be able to help you as well, i'll check when back from work