Ive been training for a fair while now but im wondering what would be the best routine to make out of these moves? I change it every few weeks but dont seem to be getting anywhere.
I work out at home so ive only got a chin-up bar, bench, and lot's of free weights ( i like to keep it raw anyways ).
Bench Press 5sets
Barbell Curls 3sets
Dumb bell Squat 3sets
Chin Ups 3sets
Military Press 3sets
Dumb Bell Flys 3sets
Overhead Tris 3sets
Alternate Curls 3sets
Leg Extension 3sets
Dumb Bell Rows 3sets
Dumb Bell Press 3sets
Upright Rows 3sets
How would you make a routine out of those moves ? What would be best ?
Thanks for any help...
Actually, limited equipment is perfectly fine. It seems you have the basics covered there (ie., lots of solid compound movements like squats/deads/bench/military presses/rows/chinups,etc.). I might ditch the upright rows for fear of rotator cuff damage, but otherwise, you're looking fine. You can also try some olympic lifts such as clean&jerk if you get bored with the basic compound movements.
25 years old, 5'10''
Back in the States to get hayooooge!
- Weigh a healthy and active 170-180, healthy mind and body
- Dunk a basketball (hey a man can have big dreams huh)
- Swim 2-3x/week and become a better swimmer
Have you looked at the WBB and BGB routines?
Most of the exercises there you can do.
Squat More! -- RIP Jesse .. It is hard to fail, but it is worse never to have tried to succeed. -- Teddy Roosevelt
One Old Man's Progress & Goals Journal
Great Programs: the new WBB 1.1 .. Baby Got Back Program .. Bill Starr 5x5 .. Westside Basic Training
Exercise Vids & info: ExRx.net .. U of Wisconsin Vids .. U of Idaho Vids .. Elite FTS Exercises ..Learn to Squat Vids RX#1-12 ..Or Dan John's Squat Vid ..
Squats are better then Leg Presses .. Squats are better for jumping too .. And NOT just for men..
Food & Diet Info: FitDay for tracking your Diet Calculators: Westside & Coan .. One Rep Max Strongman: Strongman Starter
i would agree. you have the basics all in place, and you can have some fantastic workouts with just that.
i would say keep the upright rows as they are a very good exercise, but as mcirish said, rotator cuff damage can occour so be sure your form is good.
you may want to perform leg extensions for working up, as this is an isolation movement unlike sqats, lunges and the like.
Richard, please contact Daniel Clough regarding advertising on this site. Thanks.
Thanks for the help guys. You might have noticed ive only got 1 tricep exercise there, i used to do close grip bench but carnt anymore because i dont have a spotter.
Do you guys know any good tricep exercises that i can do with free-weights ?