4daysplit/limited equipment

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    sonofsteven's Avatar
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    4daysplit/limited equipment


    Sith machine with roughly 500 lbs (plenty for my outta shape ass)
    Dumbells-5 to 50 pounders
    1 treadmill with incline capabilities
    1 adjustable bench -decline to 90 degrees
    and I brought a preacher curl bar that i found in my attic .

    I know I want a 4day split and will be hitting cardio for at least 30 min every day except sunday .

    So for upper body days I've got :

    dumbell/smith bench press w/variations such as de/incline close grip for tri's
    push-ups w/variations
    Skullcrushers w/preacher bar
    overhead presses w/dbells or smith
    curls w/dbells or p-bar - maybe alternate grips or direction of palms for variety
    front/side raises w/dbells

    lower body days :

    squats w/variations
    lunges with either smith or dumbells - not sure which is better -prob dumbs
    calf raises regular and Ill get a 2x4 for some added range and for reverses


    Thats about all I got so far .
    Any suggestions on more exercises or variations or just whatevr ?

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    shoulder press for a mass builder for shoulders. and id also add Rows DB and Barbell rows outta the smith machine to get ur back
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    Quote Originally Posted by brownstown89 View Post
    shoulder press for a mass builder for shoulders. and id also add Rows DB and Barbell rows outta the smith machine to get ur back
    How the hell did I forget shoulder presses ?
    Thanks though .
    Any idea on lower body days ? I have so few movements compared to upper .
    I'm not really looking to get huge so I might throw in some plyometrics and/or body weight exercises . My gym membership runs out soon(not like I was using it enough anyway) and we recently got some equipment at work so I figure I'll try and save money . If i'm working out here at work I think my motivation will be up and i'll be more consistent . It's nice brand new stuff , just not much of it .
    All suggestions appreciated .
    •   
       

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    umm well i usually do basic stuff for legs Squats, Leg extentions, leg curls. calf rasies... Now u can do calf raises in the smith and squats. but id also do front squats too which will hit the quads really hard. use a wide stance in smith machine to hit hams and glutes.. Go heavy 2 x a week for legs.. Squat/calf Raise one day. Front Squat and calf raise another day.
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    Quote Originally Posted by brownstown89 View Post
    umm well i usually do basic stuff for legs Squats, Leg extentions, leg curls. calf rasies... Now u can do calf raises in the smith and squats. but id also do front squats too which will hit the quads really hard. use a wide stance in smith machine to hit hams and glutes.. Go heavy 2 x a week for legs.. Squat/calf Raise one day. Front Squat and calf raise another day.
    I like it . Thanks .
  

  
 

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