kick the gym out doin it at the house

[jcatanese985]

So I could use a little help here guys. I got laid off so I'm working out at home now. All I got is a bench and 2 DB that are weight added. I'm doing squats, deads, flat bench, incline DB press, close grip press, bb curls and planks for abs. Any input would help. I put in a good 6 months at the gym while I could afford it. So I'm using good form and I wont be lifting as heavy as I have limited weigh at home at the moment. So what I'm looking for is any input that would be helpful as far as critique on the routine. Thank in advance

[jcatanese985]

If anyone has helpful info or a solid routine that could help or add to mine plz feel free to comment

[jcatanese985]

Just looking for some input/help

[Newtonselite]

how much weight do you have in total? As that will effect the intensity as to which you can train to stimulate some growth.

[jcatanese985]

I have 210lbs. And like I said my DB I can add weight to them. I can flat press 225 5xs and I was squatting 185 and deads were 185 also. I started doing deads b4 I started squatting.

[SweetLou321]

Try,
Upper-Flat Bench with a pause, High rep Incline DB, Row+Rear Delt, Side Lateral+OH Press Shrug, Bis+Tris
Lower-Squat with pause, Lunge, RDL, Abs
OFF
Upper-Standing OH Press with pause, Rack Chins, Flat DB High Rep+Rear Delts, CG Bench, Side Laterals+Bis
Lower-Deadlift with pause and reset, Bulgarian Split Squat, Stiff Legged Dead, Abs
This kinda Mirrors what i do at a gym, if you would like i can suggest reps and sets for everything too, idk what your weight limits are

[JudoJosh]

I have 210lbs. And like I said my DB I can add weight to them. I can flat press 225 5xs and I was squatting 185 and deads were 185 also. I started doing deads b4 I started squatting.

to me it sounds like you have more than enough. Save up more money and keep an eye out on craigslist for old weights and a squat rack. What are your goals? You can always invest in some sandbags to add variety to your workouts

[Newtonselite]

I have 210lbs. And like I said my DB I can add weight to them. I can flat press 225 5xs and I was squatting 185 and deads were 185 also. I started doing deads b4 I started squatting.

well i guess you wont be increasing weight to much atm because you have already maxed out your weights on bench. You still have a little left to go on deads and squats before you run out of weights also.

So imo the way to compensate is of course to up the volume and/or intensity. You should have more then you need to still get an adequate workout from home. The biggest problem being squats, where you would now have to clean and press the weight over head then onto you back. One (dangerous) way around that is to put a lil weight on you leg extension lift the bench racks as high as they go and approach the bench backwards and get right underneath and rack it off haha lmao . As i said stupid and dangerous but works in desperation, otherwise hack squats may have to be the other alternative!

As for program choice i wont suggest anything in particular because i dont know what style of training you prefer, how many days you can train, what your diet is like ect ect.

[jcatanese985]

My goals is to gain as much as I can and be as lean as I can also. I know diet plays a huge part and I'm working that as on a daily basis. I totally forgot about craigslist.

[jcatanese985]

I was doing 5 days straight b4 I stopped going to the gym. Chest, arms,back,shoulders, legs. I think a full body routine would be better for home based I guess

[jcatanese985]

Hey sweet ill take any help or insight u got. I put up some weight stats if it helos

[Newtonselite]

Ok well youve been given a good basic layout by (sweetlou) so ill add to that and give you some more options also for you to decide.

So another upper/lower:

DAY 1 - UPPER BODY

CHEST
Incline Bench = 3-4x12,10,8
Flat Press or Flyes = 3-4x12,10,8

TRICEPS
Close Grip Bench = 3x12
Skull Crusher or Tricep Extension = 3-4x12

BACK
Deadlift = 3-4x8-10
Chins = 3-4x10-12
Barbell Row or One Arm Dumbbell Row = 3-4x8-10

SHOULDERS
Stading/Seated Shoulder Press = 3x8-10
Lateral Raise = 3x8-10

BICEPS
Barbell Curls = 3-4x8-10


DAY 2 - LOWER BODY

LEGS
Squat or Hack squat = 4x12, 10, 8, 6
Stiff Legged Deadlift = 3x10

Leg Extensions = 3-4x12
supersetted with
Leg Curls = 3-4x10-12

Standing and/or Calf Raises (4xMax)

or a standard BASIC SPLIT:

Monday - Chest/Tris
Incline Barbell Bench Press 4 x 12-10-8-6
Barbell Bench Press 3 x 8-12
Flat Bench Dumbbell Flyes 3 x 8-12
Close-Grip Bench Presses 3 x 8-12
Tricep Extension 3 x 8-12

Tuesday - Back/Biceps
Chins 3 x 8-12
Barbell Rows 3 x 8-12
Dumbbell Rows 3 x 8-12
Barbell Curls 3 x 8-10
Alternating Dumbbell Curls 3 x 8-10

Wednesday - Off

Thursday - Legs
Leg Extensions 3 x 12-15
Squats 4 x 12-15
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 12-15

Friday - Shoulders
Barbell Shoulder Press 3 x 8-10
Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12

Sat & Sun - Off

Thats another option for ya lmao... WOW i just typed all that i must be borrrreed s**tless today

Owell m8 good luck training at home and with what everelse you decide to do!

[jcatanese985]

Hey Newton!! Thanks a lot. +Rep

[FUGOPS]

Increase the reps and decrease the rest between sets. There are also all kinds of bodyweight exercises that you can do that will increase the intensity of your training. I quit heavy weight training for three months and did bodyweight exercises with added dumbell weight and saw great results. If you have been hitting the gym and lifting heavy weight for 6 months, this may be a good time to take advantage of the change up. I didn't loose any strength on bodyweight exercises...don't get me wrong, it didn't go up either but I still bench 315. Now that I am back in the gym hitting the weights, I am making great gains. I would recommend buying one of those door-jam pullup bars. You can find a basic cheap on for like $25.00. If you get too strong for just regular pullups then hold a dumbell between your feet to add weight. Once I could do 100 pullup workout in under 10 sets I started adding weight. Now I do 50 pullup workouts with a 45lb weight and my back is bigger than many of the wanna be bodybuilders in my gym. It is all about intensity!!! Good luck.

[bluehealer]

A couple of often overlooked exercises, DB pullovers and upright rows.

[SweetLou321]

Fugops, did you do a pull-up specific routine to build that strength, pull-ups seems to be my hardest lift to progress on, having a strained ac joint doesnt help either

bluehealer, upright rows with a barbell close grip are stupid dont do them