Lift at home, Limited time workout help! - AnabolicMinds.com

Lift at home, Limited time workout help!

  1. New Member
    Maderan's Avatar
    Stats
    6'0"  211 lbs.
    Join Date
    Dec 2005
    Posts
    17
    Answers
    0
    Rep Power
    115

    Lift at home, Limited time workout help!


    Need help to optimize a routine with limited time and resources. My goal is to gain mass.

    I'm 33, male, 6ft, 200lbs prob 15% BF and have been working out at home for around a year with frequency.

    Because of my schedule I have a limited time to work out. Usually around 45 minutes in the mornings between sets I am getting kids dressed, making lunches, etc. No one to spot me on lifts and only a flat bench and 2 free weight dumbbells to work with and 2 15lb dumbbells. I try not to have to switch weights because of time constraints.

    I use a preworkout, creatine, L Glut, whey, casein, and take GABA and ZMA before I go to bed. I am considering adding DAA and Agmatine as well to the morning sups. I eat cleanish (I live in New Orleans and usually am taking clients to lunch).

    I do 10 min of abs everyday. I tend to have DOMS every week and know I have some insulin regulation issues.

    My current split
    Tues- Flat Bench (I try to go up5lb on the weights every two weeks)
    Warm up
    8x185
    5x225
    2x255
    5x225
    5x225

    I actually do try to squeeze in a second higher rep round in the evening.
    Warm Up
    8x185(x5)

    Wed-Arms
    4 Supersets of curls of
    45x8 for each arm
    30 (2-15 lb dumbbells)x21 both arms at same time with traditional 21 7-7-7 split

    4 Supersets of overhead triceps dumbbell extension of
    45x8 for each arm
    30 (2-15 lb dumbbells)x21 both arms at same time with traditional 21 7-7-7 split

    Thus-Back
    4 Super sets of
    90x15 dumbbell shrugs (45 per arm)
    15x8 front shoulder raises (each arm)
    15x8 side shoulder raises (each arm simultaneous)
    90x8 overhead shoulder press (45 per arm)

    Fri- Pullups
    5x12 wide grip
    5x12 normal grip

    I am going to get some of the quick adjust weights so I can raise the 15lbs to 20 or 25 as needed.

    Please help someone trying to get stronger any way I can! The motivation is here but the complete knowledge base is not.

    Thanks!

  2. Senior Member
    waynaferd's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Aug 2008
    Age
    37
    Posts
    1,172
    Answers
    0
    Rep Power
    8401

    You're gonna hafta get up earlier, I guess!!

    I do an FST-7 routine in my basement, and start to finish is about 45 min, but you gotta stay at it to get the good pumps that stretch the muscle facsia, and also eat a bit before.....but the routine itself is pretty simple...google it and you'll find some good sample routines.

    Also, your thursday back day is a shoulder day.

    If you only have 3 days, a Push/Pull/Legs would be ideal, which is pretty much what I do FST-style...dunno what you can do for legs, tho, with your equipment. Lunges are easy with DB's.

    If you have 5 days I do

    chest
    back
    legs
    shoulders
    arms
    off
    off

    or, throw the off days in between workout days, depending on my work shcedul, etc.
    True story:

    I give a f**K!!

Similar Forum Threads

  1. The Commando Stack! Limited time only
    By nattydisaster in forum PES
    Replies: 7
    Last Post: 08-05-2011, 01:46 PM
  2. Time off to lift
    By drewsky90 in forum Training Forum
    Replies: 9
    Last Post: 09-27-2010, 02:16 PM
  3. Green Bulge $14.99 limited time
    By CONTROLLED LABS in forum Controlled Labs
    Replies: 6
    Last Post: 03-11-2009, 02:53 PM
  4. Best time to take Antioxidants if limited?
    By pistonpump in forum Supplements
    Replies: 4
    Last Post: 09-06-2008, 11:29 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in