Home Routine with limited equipment to say the least...

[ngm21084]

Hey bros i have recently relocated and am am no where near a gym (i live in the sticks) and i am currently trying to build up a home gym, but for the time being all i have is a set of ironmaster dumbbells up to 120lbs each hand and super bench and a straight bar and curl bar with about 170lbs. worth of weights...So my question is this, I have an idea what i need for a routine but am looking for some advice and suggestions from fellow getbiggers...thanks in advance bros..

[Bluto]

pull up bar

[ngm21084]

yes i actually have one of those ones you mount in the doorway...so you have any suggestions for a routine?

[Bluto]

working at home i'd probably train pretty often as the stuff is standing there and i wouldnt have to go anywhere.

maybe a bodypart per day 5 days a week with the weekends off or something like that

guess legs would be the most difficult part to train properly, maybe do front squats with straight bar and/or variations of lunges/walking lunges

[ngm21084]

yea i was thinking of doin some front squats along with lunges step ups and calf raises, and stiff legged deads...but yea legs will be difficult...any other moves you could think of for legs?

[haider]

pistol squats i think they're called? you need little extra weight, or none when u start, to do those.

1-legged calf raises are awesome.

A ghetto "glute-ham-raise" setup can't be that hard to make.

Can also incorporate sissy squats.


On getrowdy's journal i posted a list of bodyweight exercises that i thought were useful, lemme see if i can dig em up.

[haider]

Some suggested bodyweight exercises:
Glute Ham Raises
1-arm pushups
Handstand pushups
Pistol Squats (or 1-legged squats)
Kitchentop Lat Shrugs
Kitchentop Tricep Dips
Bodyweight Tricep Extensions
Incline Pushups (using db's for extra depth)
Very CG Chins (for bi's)
Very CG Pullups (forearms and brachialis)
1-legged stiff deads

[ngm21084]

hey man those are some good ideas but please explain Kitchentop Lat Shrugs Kitchentop Tricep Dips Bodyweight Tricep Extensions...cant picture what the hell these are...but some of the other ideas are real good thanks haider..

[triple_pickle]

yea i was thinking of doin some front squats along with lunges step ups and calf raises, and stiff legged deads...but yea legs will be difficult...any other moves you could think of for legs?

not really a need.  i do 10 sets of squats, then hams, then finish with one set of lunges.  i have not done leg extensions since i returned to weightlifting some 4 years ago, and have not done the leg press in at least half a year.

[Bluto]

i think you got what you need now you just need to try to put a routine together 

[ngm21084]

i think you got what you need now you just need to try to put a routine together 

yea im trying to work something out for a routine..any suggestions would be considered...thanks bros

[haider]

hey man those are some good ideas but please explain Kitchentop Lat Shrugs Kitchentop Tricep Dips Bodyweight Tricep Extensions...cant picture what the hell these are...but some of the other ideas are real good thanks haider..

-A description i posted of the kitchen top Lat Shrugs:
Position yourself so that your elbows are resting on the kitchentop. Now fold up yer legs to allow your body to hang freely (like you would do your dips). Now to allow for the negative portion of the exercise, release some pressure off the elbows to let the shoulders move up. Shrug back up by pushing the elbows, moving the shoulders through the greatest ROM possible.

-Tricep dips are just tricep dips..

-For BW extensions you can
#1 grip anything at waist height or lower (like a table top),
#2 take a couple of steps backwards and
#3 let your elbows extend till your head hits the table, or whatever you're holding on to.

if you still don't get it I'll try to explain further, but the BW tricep extension is definitely a worthwhile exercise.

[ngm21084]

-A description i posted of the kitchen top Lat Shrugs:
Position yourself so that your elbows are resting on the kitchentop. Now fold up yer legs to allow your body to hang freely (like you would do your dips). Now to allow for the negative portion of the exercise, release some pressure off the elbows to let the shoulders move up. Shrug back up by pushing the elbows, moving the shoulders through the greatest ROM possible.

-Tricep dips are just tricep dips..

-For BW extensions you can
#1 grip anything at waist height or lower (like a table top),
#2 take a couple of steps backwards and
#3 let your elbows extend till your head hits the table, or whatever you're holding on to.

if you still don't get it I'll try to explain further, but the BW tricep extension is definitely a worthwhile exercise.

yea man i get it thanks for the explanation, def going to try those extensions and lat shrugs...thanks bro

[buffbong]

you have plenty for now for a effective routine

monday
chest
flat dumbell presses 10-8-6
incline dumbell presses 10-8-6
incline flyes                 3x10
triceps
lying barbell ext     10-8-6
close grip bench presses 3x10-12

tuesday
back
barbell rows 3x10-12
pull ups        3x10-12
stiff barbell deads 3x12-15
calves
seated calves raises 3x10-12   stack plates on lap and put block in front
standing calve raises 3x10   put dumbell in belt and do calves raises on a step

wensday off

thursday
shoulders
seated dumbell presses  10-8-6
standing side raises       10-8
standing rear raises        10-8
dumbell shrugs             2x10
biceps
one arm preacher curls   3x8
standing barbell curls     2x10
behind the back wrist curls 2x10

friday
dumbell squats  10-8-6
barbell lunges    3x10
stiff dumbell deads 10-8-8
abs
incline leg lifts 2x20
decline crunches 2x20
bar twists           2x20