Need a home workout routine
Moderators: cassiegose, Boss Man
Need a home workout routine
Hi,
I need a home workout routine.
I got
2 adjustable dumbbells
1 triceps bar
8 20 pounds plates
2 20 pounds fixed dumbbells.
main goal is to gain mass.
I need a home workout routine.
I got
2 adjustable dumbbells
1 triceps bar
8 20 pounds plates
2 20 pounds fixed dumbbells.
main goal is to gain mass.
Re: Need a home workout routine
what do you mean by tricep bar and also have you got a workout bench?
Re: Need a home workout routine
By tricep bar I mean the bar which is used to perform Lying Triceps ExtensionsBoss Man wrote:what do you mean by tricep bar and also have you got a workout bench?
No I dont have a workout bench. I do the exercises lying on the floor.
Re: Need a home workout routine
Have you got any ability to purchase a bench. It would not be something that would massively hinder your ability to do a home workout with the equipment you've got, but it would be useful to you.
We can still proceed with this situation anyway if you couldn't do that, as there are standing exercises and exercises using a seat or chair that can be incorporated into the home workout.
We can still proceed with this situation anyway if you couldn't do that, as there are standing exercises and exercises using a seat or chair that can be incorporated into the home workout.
Re: Need a home workout routine
I will purchase a bench soon but in the meantime please prescribe a routine that I can perform with the equipment that I have.Boss Man wrote:Have you got any ability to purchase a bench. It would not be something that would massively hinder your ability to do a home workout with the equipment you've got, but it would be useful to you.
We can still proceed with this situation anyway if you couldn't do that, as there are standing exercises and exercises using a seat or chair that can be incorporated into the home workout.
Thanks for your reply.
Re: Need a home workout routine
@ Boss Man
Any ideas ?
Any ideas ?
Re: Need a home workout routine
As for the training you could do a schedule something like this
Dumbbell squats, 2 sets, 10 reps
Dumbbell lunges, 2 sets, 10 reps
Dumbbell deadlifts, 2 sets, 10 reps
Arnold press, 2 sets, 10 reps
dumbbell rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
for squats and lunges and deadlifts I'd adjust your dumbbells to around 5kg initially. Shrugs, dumbbell rows and arnold press 2kg,
Dumbbell squats, 2 sets, 10 reps
Dumbbell lunges, 2 sets, 10 reps
Dumbbell deadlifts, 2 sets, 10 reps
Arnold press, 2 sets, 10 reps
dumbbell rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
for squats and lunges and deadlifts I'd adjust your dumbbells to around 5kg initially. Shrugs, dumbbell rows and arnold press 2kg,
Re: Need a home workout routine
Just one question. No direct arm workout ?
Re: Need a home workout routine
No need, because row and press movements, work biceps and triceps indirectly.
Direct stuff could be added in at a later date, but I feel you don't need it initially for the first around 6 weeks, until your workout is established and you are hitting around about your max lift for reps on all the weighted movements.
Direct stuff could be added in at a later date, but I feel you don't need it initially for the first around 6 weeks, until your workout is established and you are hitting around about your max lift for reps on all the weighted movements.
Re: Need a home workout routine
Got it. Thanks.Boss Man wrote:No need, because row and press movements, work biceps and triceps indirectly.
Direct stuff could be added in at a later date, but I feel you don't need it initially for the first around 6 weeks, until your workout is established and you are hitting around about your max lift for reps on all the weighted movements.
Re: Need a home workout routine
@Boss Man
Sorry to bother you again but I see no exercises for pectoral/chest.
Did you avoid it coz I dont have a bench ?
Can I do push ups ?
Sorry to bother you again but I see no exercises for pectoral/chest.
Did you avoid it coz I dont have a bench ?
Can I do push ups ?
Re: Need a home workout routine
Arnold Press, works chest.
Re: Need a home workout routine
I followed you routine for the first time today.
I can hardly walk
I will come back after 6 weeks (Thursday, 5 July 2018) for a new routine.
Thanks a lot.
I can hardly walk
I will come back after 6 weeks (Thursday, 5 July 2018) for a new routine.
Thanks a lot.
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Re: Need a home workout routine
Don't forget about the value of body weight exercises! Pushups, bw squats, leg raises, sit ups etc.
Re: Need a home workout routine
Hi,
There are many ways to work out in your home and you might not need equipment's if you are burning some calories you can do while you are doing laundry.
Burning some calories require some body motion and you can do even in your daily routine while on bed or cleaning or setting up bed.
See below thread for work out at home
https://renuebyscience.com/forums/viewt ... eet#p12666
There are many ways to work out in your home and you might not need equipment's if you are burning some calories you can do while you are doing laundry.
Burning some calories require some body motion and you can do even in your daily routine while on bed or cleaning or setting up bed.
See below thread for work out at home
https://renuebyscience.com/forums/viewt ... eet#p12666