Crap equipment good routine

[kevind345]

Hey guys, I have limited equipment and want to know the best exercises for a good muscle building workout:

I have: A Bench, crappy bar, like 250lbs of weights, and no safe way to squat, no dumbells.

I assume I could obviously bench for chest, and do some lunges for legs, but I need more, military press, ....help me out

Im 5'10, 160, 13%??....by the way I'm going to be back at school Jan. 14th, so I will have full access to a state of the art gym, I would just like to get into shape and be more prepared for when i get to school. I havent lifted for like 4 months...any help will be great thanks...

Ultimate goal: Weigh about 180 @ 8-10% bf

[J-rockin]

Hey guy, you can do squats! Clean squats! or some poeple call them Power Squats. you might be able to find some videos on youtube, i used to have the same equipment problems, having an old bench that couldn't support alot of weight. But the bar with weights can be used for Bicep curls, Skull Crushers, Dead Lifts, Close grip bench for triceps and clean squats, which is where you deadlift the weight, throw in up to your chest like a clean, hold it then procede to squat Alot of these videos can be found online

those are just a few good exercises

[Runty]

I would probably just do bench press, OH press, deadlifts, bent over barbell rows and front squats. If you can press the bar with a lower weight onto your back to squat do that but keep it low and safe.

I have basically the same setup but my bench has notches that go up high enough to squat off. Still can't go to high with weights seeing as I have no catch-bars under me. I need to get a membership or a cage asap.

[kevind345]

I would probably just do bench press, OH press, deadlifts, bent over barbell rows and front squats. If you can press the bar with a lower weight onto your back to squat do that but keep it low and safe.

I have basically the same setup but my bench has notches that go up high enough to squat off. Still can't go to high with weights seeing as I have no catch-bars under me. I need to get a membership or a cage asap.

i noticed you gained 20 pounds, and im just curious, did you get any stretch marks? and how much fat did you gain ?

Also do you think i could see any gains with these exercises in....30-40 days?

[Runty]

No stretch marks at all. Probably because I drink insane amounts of water. Every time I piss I drink more water. Same with food to gain weight as rapidly as possible. Obviously gained a bit of fat, but by working out regularly I'm by no means 'looking fat'. Seems like muscle mass is increasing as well. Just eat as healthy as possible and it shouldn't be the noticeable amount of fat you might be thinking.

As for the gains over 30-40 days, you definitely can see gains. In that time period I probably gained about 20% on my weights and 14 or so pounds. It is definitely possible.

[Cirino83]

As long as you have a bar and weights you can work with a decent routine. Just incorporate bench, rows, DL and some sort of squat....easiest without a rack probably being hack squats. Also you could pick up one of those pull-up things that go in doorways or something and do some weighted chins. As far as gaining weight, that's where the diet comes in.

[kevind345]

No stretch marks at all. Probably because I drink insane amounts of water. Every time I piss I drink more water. Same with food to gain weight as rapidly as possible. Obviously gained a bit of fat, but by working out regularly I'm by no means 'looking fat'. Seems like muscle mass is increasing as well. Just eat as healthy as possible and it shouldn't be the noticeable amount of fat you might be thinking.

As for the gains over 30-40 days, you definitely can see gains. In that time period I probably gained about 20% on my weights and 14 or so pounds. It is definitely possible.

Alright thanks a lot, water helps prevent stretch marks? I drink water non stop now, so i should be good with that, all day at work as soon as my cup is empty i get more, I probably drink like 40-50 onces every day here, and more at home. Either way im not trying to make huge weight gains fast, 3-5 pounds a month would be fine with me, and prolly help prevent stretch marks even more.

Do you have any really good food suggestions, like something that fills you up good, has a good amout of cals and is healthy? im kind of a picky eater, and i have no problem eating a lot, but usually its junk like pizza, stromboli, burgers.....im not sure if i could eat enough calories out of healthy food....but im going to try

anyways i figure if i bulk to around 190ish (5-6 months?) and dont gain too much fat, i can then cut off like 15lbs and see how i like it