So the gyms have been closed forever where I live, and I really don't know when they will open back up. I'm going to bulk soon and I have a very small and limited home gym. Was hoping you guys could help me out with some exercises that I can use to make myself a program.
The equipment I have is:
An adjustable bench (5 different inclines)
four dumbbell handles
a bunch of plates
a pull up bar
I need to make a list of exercises for each body part. Here's what I have so far:
Chest:
- incline db bench
- flat db bench
- incline chest flyes
- flat chest flyes
- squeeze press
-weighted pushups
Back:
-1 arm db rows
- 2 arm db rows (hands pronated)
- chest-supported db rows
- weighted pull ups
- rear delt flyes
Shoulders:
- seated military press
- arnold press
- side raises
- front raises
- hand stand pushups
Legs:
- Goblet squats
- db lunges
- db step ups
- db RDL
- glute ham raises
- db calf raises
I'd appreciate any help!
I worked out at home most of last year...and then most of this year so far with a similar setup.
First you can buy a 10 foot iron bar for plumbing at home depot under 20$. From there make some concrete weights or do what I and lift cinder blocks. Theyre cheap but they wobble quite a bit so be careful.
Assuming you dont take my advice your routine is ok you get out what you put in effort wise. I might do more like this:
Chest: pushups 4 sets to failure dips between chairs 4 sets close to failure flyes flat or incline 3 sets the last one done to failure choose a dumbbell press flat incline 3 sets push for a double or triple weight drop on the last one.
Stretch
Arms: superset dbbell preachers one armed with overhead extensions 4 sets of each back to back no rest - concentration curls to bench dips 3 sets
- hammer or cross body curls to dummbell kickbacks 3 sets of each. Keep reps high rest periods short
Legs - bodyweight squats 4 sets of 20 these are sometimes called breathing squats and you can hold dumbbells if you like - bulgarian split squats 3 sets dumbbell lunges if you can 3 sets keep reps high
Stretch
Dumbbell hamstring curls lying facedown on something you may need someone to put the dummbell in place 4-5 sets for a good burn - stiff leg deads with dummbells 3 sets all done to failure increase weight but try to get the same number of reps as the previous weight. Your form is going to go to shit, its supposed to, but dont round your back. - reverse hypers also called good mornings 3 sets with a good stretch IN YOUR HAMSTRINGS on the bottom and fucks sake dont round your back. A stick is plenty of weight.
Calves one legged raises off of a block of wood or other object 3-4 sets all done to failure your bodyweight will be fine if its not- go slower. Get the most out of every rep, make every contraction crampingly hard and get that stretch at the bottom until the burn kills you.
Back - obviously pullups in fact there is a youtube video about 100 pullups challenge or something where you build up to doing 100 a day. Try that. - dumbbell pullovers get your feet under something and go heavy 3 sets 4-12 reps - 1 arm dumbbell rows 2-3 sets with the last done to failure low reps anything under 10 is good. - you may add something else if you feel the need
Shoulders/arms - standing dumbbell press 4-5 sets not done super heavy get a solid burn and always control the negative - superset of side, front, rear delt laterals so i do these like maybe i grab 25s get 12, 10, 12 (your front raises will be a little worn from the presses) and then i add 5 lbs and do it again so almost no rest shooting for the same reps as before add another 5 lbs and do it again trying again to get the same number of reps. If youre ballsy add 5 lbs and repeat the progression. Adjust weights per your strength level. - 1arm incline laterals 2sets heavy 6-8 rep range both sets done to failure your form should be loose but do not succumb to a swinging momentum type, youre not a fucking pendulum. - seated side laterals 2 sets light weight rep range 12-15 you have to very precisely get your poundage right such that at the top of each rep you can pause for a split second, get that contraction, and lower totally under control. No swinging. --- you may add extra rear flyes if you like- traps i mean lets get real creative here and do some fucking dumbbell shrugs. Keep the reps high unless you havent built much strength in which case go for 6-8 reps.
I dont train abs never needed to but i guess some ab work wont hurt. Do abs on rest days only.
