My home workout....

Oakesy2001uk

Oakesy2001uk

Oakesy2001uk

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7 Sep 2005
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Time to get back on the gym now I have sorted the house purchase, work exams etc....

Not trained properly for a year or so, when I trained well albeit in a proper gym.
Now I plan to train at home, using the equipment I have.
The equipment I have is.... A york 501 bench, no attachments, it does not decline, and does incline but there seems to be a piece missing that holds it up?? (got it off a friend).
I have a barbell, but think I need another as it bends a little with 50kg on it...
I have 2 dumbells, and about 70kg of weight. Can I make an effective muscle building workout from this? any cheap things I can buy to improve? was thinking possibly a pull up bar, door frame jobby, or one I can screw into a brick wall? any recommendations?

Worth bearing in mind is, I play football for an hour on a tuesday, and plan to ride my bike to work wed/thurs/fri (not sure how strict I'll be) , its 6miles ish each way, but has a few REALLY mean hills! takes me 30mins each way.

Here is what I had in mind, feel free to rubbish it.....

Monday (Chest/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8 (if I can incline the bench, if not????)
Close Grip Bench Press – 3x8
close grip push ups - 3x...



Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 - (If I Can get something to do them on).
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs/shoulders)

Military press - 3x8
Lateral Dumbbell Raises – 3x8
Dumbbell Lunges – 3x8
Calf Raises-3x8
Abs

I was planning to attempt to do this before tea after returning from work, but realistically, it will be after tea, So I will probably have a protein powder and crushed oat shake after the workout at night, and mid morning to last me until a late-ish lunch, I can get VERY busy at work.
My diet is basically good, lots of veg and meat normally, little fat (except the obligatory odd curry), not enough fruit or fish though, was thinking of supplementing with a good multi vitamin, and omega 3.

Whaddya think??
 
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could try cleaning the bar up and doing front squats, also try stiff legged deads, in which case I'd swap round your monday and wednesday workouts so you have more rest time between deads/stiff legged deads.
 
If you could afford a power rack or squat stands with spotters it will be by far the best investment training wise IMO, not the end of the world but an exercise which should be included if in any way possible in the future.:cool:

You can build some squat stands out of a couple of pots, concrete and wood which should handle 100kg fairly easily, dont quote me on that one though! :D
 
Personally i prefer to do biceps after chest, (and triceps after back) as my tri's are usually too fried after chest to concentrate on proper isolation (and the same for biceps after back).
I also find that the secondary workout they get when doing primary exercises a couple of days laters really helps. Plus if you struggle with grip during say a back workout, then any subsequent biceps workout will be hampered.

I agree (as most would) about trying to include squats in your workout. They don't have to be heavy, just strict and correct with as much intensity as you can muster.
Dbell lunges are great though too.
 
Lunges & calf raises are not a leg workout! :cool:

As you don't have a rack you could try 'Zercher squats' I think I prefer these over front squats for quad recruitment, though front squats hit my core harder.

As I recently recommended to a friend and someone else on here try some 'Bulgarian Split Squats' as you don't need much weight for these to be effective.
 
I will put squats in, just wont be able to hit the heavy without a rack.

Don't think I'd want to wreck my wooden flooring with breeze blocks! lol

The bicep after chest then back after shoulders bit I like though!
 
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