Ok as you can tell I'm new to the forum, been perusing the posts for the past month reading up and waiting on getting an active account so that I can post.
Current stats:
30 year old Male
5' 11"
A miserable 150 lbs @ 14% bf
My obvious goal would be to gain weight, I'm wanting to try to get to 180 to 185 lbs with 10% BF.
As the subject suggests I don't have a gym membership and am working out from my house. Currently I have a bench that will do flat, incline and decline. Dumbell pairs from 10 to 40, I'm looking at getting 45 and 50 pairs soon but they are quite expensive. I have been doing a beginner workout program that I had found that consists of your basic movements db bench, push ups, hammer curls, shoulder press, lunges, db squat...all done in 3 set of 8. I want to move onto something else that would push me a bit further. I found the following workout that I wanted to try:
Monday - chest and triceps
flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets
skull crushers - 3 sets
single arm overhead extensions - 3 sets
Tuesday - legs
squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets
Wednesday - off
Thursday - shoulders and traps
seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets
(At the time I'm writing this, this actually IS my current shoulder workout.)
Friday - back and biceps
deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets
standing dumbbell curls - 3 sets
preacher curls - 2 sets
Saturday/Sunday - off
My diet has a lot to be desired and I'm actually working on that now. Its not that I eat bad foods its just that I don't eat nearly enough. Was eating just 3 meals a day which I'm working on changing to 6 meals a day so that I hopefully won't gain a lot of fat weight.
I'm looking for any suggestions that you may have. I have been looking at changing my standard dumbbells into getting the adjustable weight ones from bowflex, although they are rather pricey so any suggestions would be appreciated.