Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: sketer on November 21, 2005, 04:06:46 PM
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The only thing i got is a bench i can do inclines and declines and flat bench presses and all the leg workout...But can som1 giv me a weekly workout for just barbell excercises since thats all i have
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The only thing i got is a bench i can do inclines and declines and flat bench presses and all the leg workout...But can som1 giv me a weekly workout for just barbell excercises since thats all i have
If it were me, and I was serious about training, I think I would just go ahead and join a gym. Training at home as it sounds like your doing can work well for some people, but you need to have adequate equipment. In short, join a gym!!!
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agree
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These exercises should be sufficient:
Bench Presses
Upright Rows
Weighted Dips
Deadlifts
Bent Over Rows
Squats
Barbell Hack Squats
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flat bench presses 10-8-6-4
incline bench presses 10-8-6-4
decline bench presses 10-8-6-4
triceps
close grip bench 10-8-6
lying barbell ext 10-8-6
kick backs holding wieght plates 10-10-10
tuesday
back
barbell pull overs 10-10-10-10
deadlifts 10-8-6-4
t-bar bar barbell rows 10-8-6-4
hyper extensions or supper man reps of 15if wieghted if not high reps
calves
seated calve raises just stack plates on lap 15-12-10-8-6
one leg calve raises holding a plate in hand 10-8-6-4
wensday off
thursday
traps barbell shrugs 15-12-10-8-6
shoulders
barbell military presses 12-10-8-6-4
side raises holding plates probally cant hold more than 20 pounds each hand 10-10-10-10
same deal with plates seated rear delt raises 10-10-10-10
biceps
lying barbell curls u lie at the end of bench on stomach and curl 10-8-6-4-
barbell curls 10-8-6-4
forearms behind back wrist curls 10-8-6
friday
hams
barbell stiff leg dead lifts 25-20-15-12-10-8-6 first two warm ups
barbell squats 15-12-10-8-6
front squats 10-8-6
calve raises holding a wieghted barbell just do them off the floor 10-10-10