My Revised Routine! Help!

**jgdfahy** · 27-02-2010 04:13 PM

Okay, I have a horribly equipped gym, and only rent a room as a student so no chance of own equipment. So I have a Smith Machine and dumbells. I'm trying to hit as many compounds if anyone has any suggestions for any more I'll be able to do? Below is my current workout (3-4 times a week) am I missing anything major out/causing muscle imbalances? My goal is lean muscle gains all over, i'll talk about my diet is another thread. Been working out seriously for about a month or so, gained about 1/2 to 3/4 stone :O Which I hope is muscle/water/glycogen and NOT fat lol! Oh and I'm about 5'7" This is my routine 2.0 so any advice at all would be HUGELY appreciated!

Squat(Smith Machine) 5x5
Deadlift(Smith Machine) 5x5 (Should I be using DB’s for this and if so how???)
Arnold Press 5x5
DB Chest Press 5x5
DB Chest Flye 5x5
DB Pullover 5x5
DB Good Mornings 5x5 (Not sure exactly how and what form is right for this one if anyone can shed some light??)
DB Bent-Over Row 5x5
Inverted Rows 3xF (When doing these how far do I come up?)
Parallel Bar Dip 3xF
Reverse Crunch 3x12
Press-Ups 3x12
Chin/Pull-Ups - I have a bar in my room and generally do quite a few each day

**dalboy** · 27-02-2010 04:59 PM

A lot of people / articles online say to avoid the smith machine for squatting.

That seems like to much each session for 3 times a week. Less is more.

Why dont you try stronglifts routine? It uses the majority of the exercises you mentioned as well as being 5x5.

**jgdfahy** · 27-02-2010 05:02 PM

Can you squat effectively with DB's? If so how?!

I WOULD do stronglifts but no gym around me is equipped well enough! I can't even do the DB stronglifts routine 'cause it require a barbell which my gym also fails to have!

It's really frustrating but it's all I have to work with, Smith and DB's :/

**dope540** · 27-02-2010 05:18 PM

change gyms.

you can do goblet squats with dumbells, fronts if you can clean the dumbells onto your shoulders, stadard squats holding dbells at your side.

**SpiderDan** · 28-02-2010 08:16 PM

Quote

Originally Posted by dope540

change gyms.

x2 if you want to achieve your goals go where they can be realised, dont "make do" otherwise you'll get average results.

**Was_once_fat_dave** · 28-02-2010 08:31 PM

if smiths is the only option then you'll just have to squat on it. I was in the same boat and used it for 2 years untill I could afford to buy my own rack.

Squatting on a smiths is better than not squatting at all IMO

**jgdfahy** · 28-02-2010 08:36 PM

I guess I will have to look around, though the only nearby alternative is over twice what I'm paying currently :/ hmmm will have todo some more looking! Though today I squatted my own bodyweight for the first time, albeit on the smith machine, I hope the gains will transfer to when I am able to squat with the correct equipment!