Workout Schedule

[UKBoy309]

Hi,

I'd be grateful for any advice on my workout schedule. I workout at home, and so the only equipment I have are dummbells, an ajustable bench, and a pull up bar.

At the moment I'm doing this;

Monday - Biceps, Shoulders, Back - 1 hr
Tuesday - Triceps, Chest, Abs - 1 hr

Thursday - Biceps, Shoulders, Back - 1 hr
Friday - Triceps, Chest, Abs - 1 hr

I think I need to do less arms. What do you think I should be doing - my aim is to bulk up as much as possible - and can anyone suggest really good exercises with the equipment I have.

Cheers.

[Martin Brown]

Front squats, Lunges, Clean + press all with dumbells.

Personally I would do an upper body workout then lower body and repeat twice per week.

[Luffers]

You are very limited with that equipment. You will struggle with lower body workouts which makes up over 50% of your musculature and is the key to getting huge!

At least consider buying some squat stands and barbell.

[MJ.23]

Dont forget the single legged deadlift! Excellent for explosiveness. As you dont have a bar do single leg squats on the bench. So stand on the bench with one foot then squat down

[polky]

Yep, I agree, do lunges with the DBs and also try pistol squats:

YouTube - Pistols - One Leg squat

Also pretty great for core.

Easy up on the biceps, they are actually are less important muscle group no matter what society thinks! easy up on them and they'll develop without you even noticing!

Pull-up bar is a great tool, do hanging leg raises from it for a brutal ab workout. Work up to doing slow, controlled, straight leg raises from ground all the way up to your hand and back down.... you will achieve great results and functional muscle doing this.... I did gymnastics for a few years and this was a core exercise... and trust me IMO good gymnasts have the best cores in the world! (for reference: YouTube - Yuri van Gelder interview)


You can get massive with that equipment but it will take a significant level of dedication!