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Need help with a routine
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Posted by: NixHex
Im 5"9 145lbs and I am limited in what lifts I can do. All I have is a bench and dumbells for right now and I am currently taking Swole V2 and ON Whey. My diet is filled with lean meat and vegetables. Ive been doing decline/incline bench, skull crushers, curls, pushups. I also load trailors for a package company which is a solid 4 hour workout everyday.
I basically have a few quick questions. How limited will my gains be do to my lack of equipment? What other lifts can I perform with what I have? I need a basic routine to follow with, I just lift until Im too tired to go anymore and so far its been working. Any help or suggestions would be awesome.
Posted by: Squaggleboggin
The equipment you have is the best available. In my opinion, free weights are the superior method. You can use my routine or any part of it you want. It's based on strength goals, but just make sure you periodize as you feel necessary so you keep making gains. Also, if you're young (somewhere around my age) I'd stay away from anything but actual foods (personally I avoid everything else, including whey). Here's the routine, which uses only the equipment you mentioned (it's all I have too):
Day One: Deadlifts 1x8 (155), 3x5 (280); Tates 1x8 (?), 3x5 (?); Hammer Curls 1x8 (40), 3x5 (60); Side Dips 1x8 (?), 3x5 (?)
Day Two: Off
Day Three: DB Presses 1x8 (80), 3x5 (100); Lateral Raises 1x8 (?), 3x5 (?); Flies 1x8 (20), 3x5 (30); BBs (grip work; hold the bar) 1x30s (95); 2x45s (115)
Day Four: Off
Day Five: Squats 1x8 (135), 3x5 (225); SLDLs 1x8 (115), 3x5 (190); Jackknives 3x5
Day Six: Off
Day Seven: Off
I'm also thinking of adding in farmers' walks pretty soon, I'm just not sure where to put them or where to substitute them in.
It goes sets_x_reps (weight) if you weren't sure. Obviously, weights will need to be adjusted for each individual and exercises and sets and reps will need to be adjusted depending on your goals (mine are strength goals, mostly strengthening the bench, squat, and deadlift).
This is a good resource for lifts and their proper forms (form is the key thing to all things involving lifting): http://exrx.net/Lists/Directory.html
Posted by: NixHex
'
Posted by: Doublebase
tates?
Posted by: Squaggleboggin
Tate presses, they work the triceps. http://www.bodybuilding.com/fun/exer...ame=Tate+Press
Posted by: gettingbackinto
how old are u nixhex
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