I could not afford to join a gym but I have a bench set and some dumbbells that I have setup in my basement. The floor is tile so I can't do deadlifts (unfortunately) and the ceiling is really low so I can't do military press (once again unfortunately)
Wide Grip Pulls Ups 3x to failure
Narrow Grip Chin Ups 3x to failure
Narrow Grip Pull Ups 3x to failure
Wide Grip Chin Ups 3x to failure
Flat Barbell bench 5x5
Incline Barbell bench 5x5
Dips 4x to failure (can't do too many yet so I do as many as I can for now)
Dumbbell Flies 4x10
Dumbbell Flat bench 4x10
Dumbbell Incline bench 4x10
Dumbbell Curls 4x10
Barbell Curls 4x10
Side Raises 4x10
Front Raises 4x10
Tricep Extension (with dumbbell) 4x10
Barbell row 4x10
Close Grip bench 4x20
Dumbbell rows 4x10
Skull Crushers 4x10
Barbell shrugs 4x10
Same as Tuesday except bench and incline is 3x5
Sat & Sunday off except for abs on saturday
The following week I replace the 3x5 day with 3-5-1(tried to get 2 instead of just 1)
Unfortunately I have to neglect my legs for now due to restrictions so please don't make that comment ( I plan to join a gym this summer so I can get the legs in then)
But for what I'm working with, how is this? Any exercises you can suggest that I'm not doing now or any that I am doing that are unnecessary?
Please make suggestions and comments.
Last edited by lax16; 02-23-2009 at 09:59 AM.
How much weight do you have for your barbell?
I would say get some carpets or mats for the floor to Dead Lift so the weights don't mess up your floor. You could do seating overhead presses. If you have no way to get the weight on your back you could do front squats, dumbbell lunges, stiff legged dead lifts, calf raises on a step. Before I got a power rack I would squat the weight from my bench by setting the bar up to the highest setting. I could take a video it you don't understand that.
This would be a decent out line you could get started on..
Squat or Front squat
Seated over head press
Squat or Front Squat
Incline Bench Press
I have 260 lbs worth of plates.
Besides adding in a day of legs, how is the stuff I am doing as of now?
i dont like this at all, youre seriously overdoing things in my opinion.
id go with the advice from elmx479 if i were you.
You could use some car mats for dead lifting. That should protect the floor just fine. I didn't post the sets and reps but you could do 3X5 with the same weight or 5X5 with ramping sets or whatever you like. For Pull Ups and Dips you could add weight if you'd like and hit some lower reps. Abs and Calves I would use an 8-15 rep range.