Weight bench and exercises

[BRITISH_LAD]

i only have a weights bench with barbell and weights and finding it hard to find a routine for me, im wanting to bulk up, im skinny 140lb and 5"8, im wanting to get bigger then get toned up could anybody give me abit of help ive tried difrent forums and people are really up them selfs, im 22 and asking a genuine question much help is much thanked

[Off Road]

Focus on deadlifts, split squats, bench press, overhead press, barbell rows, and a few other exercises that suit your fancy.

Read the articles here on this site. Find a routine that is suited for beginners and modify it slightly to fit those exercises that you can do.

For instance (Starting Strength):

Workout A (sets x reps):
Bulgarian Split Squat 3x5
Bench Press 3x5
Deadlift 1x5

Workout B (sets x reps):
Bulgarian Split Squat 3x5
Standing Barbell Overhead Press 3x5
Powerclean 5x3

[tom183]

Good post Off Road.

i only have a weights bench with barbell and weights and finding it hard to find a routine for me

Are you willing to buy a squat rack or gym membership in the future?

[Off Road]

C'mon guys, I know a lot of you have some good ideas about routines with just a barbell. Let's help this guy out

How about York Course #1

York Course No. 1

One set per exercise

Upper Body – 6 reps per set

Lower Body – 8-12 reps

Warm-up…Light Power Snatch
1. Two Arm Curl
2. Two Arm Press
3. Deep Knee Bend on toes
4. Two Arm Pullover
5. Stiff-Legged Deadlift
6. Supine Press
7. Side Bend with Barbell on Shoulders
8. Straddle Lift (Jefferson Lift)
9. Rise on Toes (Barbell on Shoulders)
9a. Straddle Hop (Barbell on Shoulders)
10. Shoulder Shrug

[Kiff]

I am not as experienced as others mate but i had a gym with just free weights and i was trying to train for Rugby, i found Lunges great for wrecking my legs sufficiently

Not much info but hope a little bit helps. Good luck.

[J.C.]

C'mon guys, I know a lot of you have some good ideas about routines with just a barbell. Let's help this guy out

Oh, alright then...

It depends how much weight you have. I don't know your setup so I'm making a complete assumption here, but if you've got a set of those little concrete-filled weights and a lightweight bar you will be limited by what you can do. This list is just a way of making things a bit more challenging if you can't do things like heavy deadlifts, squats and bench press.

High Rep Deadlifts - e.g. 2 x 20
Stiff-leg deadlifts
Front squats - you'll find squats tricky without squat stands.
Squat jumps - hold the biggest plate you've got across your chest and do explosive jumps.
Superset Bench Press and Bent over Row.
Superset other exercises.
Barbell Complexes could be a very good idea (there is an article on the main site).

Hope that helps a little.

[Kiff]

Here is a link to an article last week mate, i know you have kit but there are some cool things in here im sure others will agree


http://www.wannabebig.com/training/t...rkout-program/

[JayArms]

Hey bro, I'm in the same situation except I have a squat rack(I recommend looking into getting one). There are all kinds of exercises you can do with just a bench, barbell and weights. It's a lot harder to bench press without a rack unless you have a weight bench with barbell support. Anyway here's a list of exercises you can do.

Heavier weights 3 to 5 sets with 3 to 6 reps for strength (2-3 minute rest between sets)

Lighter weights 3-4 sets with 8-12 reps for muscle building (30sec - 1:30 rest between sets)

And you can end each workout with a "burn out" if you want.
Do 1 set of 40 reps with a weight you think you can get 40 reps with. If you have to put the weight down and take a few seconds to recover then do that but then continue until you get 40. This is all my opinion of course and everything works different for others but it has worked for me.

Here's some stuff you can do with a barbell and weights

Biceps - wide grip and close grip curls. You can even sit at the end of your bench and do half curls.

Triceps - skull crushers, JM press, over your head tricep extensions(all these can be done on the floor or you bench), floor press

Forearms - reverse grip curls, wrist curls

Legs - lunges, Squats(my fav), front squats, box squats (a rack really comes in handy on leg day), Power clean squats

Back - deadlift, bent over rows(over hand and reverse grip)

Shoulders - clean and press, military press, behind the head press, front raises, wide grip rows(they hit the back but I've noticed they hit the delts too)

Chest - (if you have ajustable bench) incline bench press, decline bench press, flat bench press

Calves - you can put the bar on your shoulders like you're going to squat and do calf raises, or sit at the end of your bench and put the bar close to your knees and do seated calf raises.

If you have any questions about the exercises just look them up on the Internet or YouTube them. Good luck.

[C-Sobrino]

Just concentrate on doing deadlifts, bench press and barbell rows. 3x5, 3 times a week. Eat a lot and keep adding weight every work out. You follow this plan and good form and you'll be alright.