I workout in my basement. I have a basic weightbench with the adjustable bench (flat/inclined) the leg bar at the end of the bench for leg raises or leg curls and the things on the side im not sure what there called. I also have a curl bar in my basement, dumbells and an exercise bike. I was wondering just by using this equipment if anyone can make me a workout routine either 3 or 4 days would be good. Thanks
Day 1- flay bb press, incline bb press, OH bb press, bb curls
Day 2- deadlifts, leg extensions, leg curls
Day 3- off
Day 4- chins(if you have a place to do them), one arm db rows, skull crushers
Day 5, 6, 7- off
2-3 sets of 6-8 reps per exercise. Concentrate on trying to add a few lbs to the bar each week. Progress is the key.