Kracin said:
first of all id like to say thanks to gopro for posting this here otherwise i would have never seen it and thought of using it. but i'm having difficulty putting a routine together myself as i dont go to a gym an donly have a certain amount of things here to work with, so exercises are limited you could say.
what i have at home to use:
Squat rack
Straight bar (no bench holder, benchpressing done with the rack)
ez curl bar
punching bag
and of course lots of weight to go with it all
Phred - I use a squat rack for a lot of my lifts as well. If you can get a set of dumbell handles that fit your wts it will be a good addition to get some flexibilty in your routine.
i wanted a good solid power routine to go with. and i came out with these exercises on these days.
POWER WEEK:
Monday:
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Chest:
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Barbell Bench Press
Phred - Also consider incline and decline press. If you had DBs you can add flys as well.
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Biceps:
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Standing Barbell Curl
Phred - There are many variations to the BB curl. Don't forget reverse curls as well for some forearm work.
Flexed Hang
Phred - center grip pull ups will hit the back and the bicepts
Tuesday:
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Quads:
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Squats
Phred - There are many variations of squats (front, hack, Zerker, sumo, Sissy, etc.)
Shrugs
Phred - Shrugs are for the traps not the quads. suggest these be moved to either shoulder or back days.
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Hamstrings:
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Stiff-Legged Deadlift
Phred - You may want to consider good mornings as well.
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Abs
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Inverted Situps
Phred - You can also do leg/knee lifts hanging from the rack.
Wednesday: Off
Thursday:
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Deltoids:
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Press behind Neck
Military Press
Upright Row
Phred - You can also add front raises with the BB.
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Triceps:
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Close Grip bench Press
Phred - you can do bench dips or skull crushers.
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Obliques
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Inverted Oblique Situps
Friday:
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Back:
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Deadlift
Bent Over Row
Phred - If you can do flexed hangs, you should be able to use same equip for pull ups and chin ups.
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Calves:
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Standing Calf Raise
Phred - you can do seated calf raises with the bar accross your thighs (I use padding)
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Abs
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Inverted Situps
saturday: 0ff
sunday: off
i still have to determine how many sets and reps, but im leaning toward a 5x5 count to get as much out of each day as possible since its working the parts once a week.
please let me know of any better exercises to do for strength and size gain during power week, and also if anyone wants to let me know a good set of exercises to go for a rep range week, that would be extremely helpful as i have no idea where to start on that. thanks
Below is my rep range week. It may help you with setting up some exercies and rep ranges:
Week 3 Rep Range
Chest/Tri???s RR Date:_____________ Start Time:________ End Time:_________
3 Sets Barbell Bench Press 6-8 reps ??? 255#______235#______
3 Sets Barbell Incline Press 8-10 reps ??? 165#_______155#_________
2 Sets Decline Dumbbell Flys 10-15 reps (slow)??? 30#____________________
2 Sets Weighted Bench Dips 6-8 reps ??? 95#____________________
2 Sets French Press 8-10 reps ??? 70#______________
2 Sets Skull Crusher on Incline 10-12 reps ??? 50#____________________
Back/Bi???s RR Date:_____________ Start Time:________ End Time:_________
2 Sets Center Grip Chin Ups 6-8 reps____________________
2 Sets Wide Grip T-Bar Row 8-10 reps ??? 170#______________
2 Sets Dumbbell Row 10-12 reps ??? 80#____________________
2 Sets Dumbbell Pull Overs 12-15 reps ??? 45#______________________
2 Sets Barbell Curls 6-8 reps ??? 90#______________
2 Sets Alt DB Curls 8-10 reps ??? 35#____________________
2 Sets Incline at Side Curl 10-12 reps ??? 30#____________________
Shoulders RR Date:_____________ Start Time:________ End Time:_________
2 Sets Bent Lateral Raises-on incline bench 6-8 reps ??? 30#______________
3 Sets Seated DB Press 8-10 reps ??? 65#____________________
2 Sets Cable Side Lat Raises X in front - 10-12 reps ??? 10#_____________
3 Sets Shrugs 8-12 reps - 325#______________________
Fore Arms RR Date:_____________ Start Time:________ End Time:_________
2 Sets Behind Back Wrist Curls 9-12 reps ??? 70#____________
2 Sets Rev. Curls w/EZ bar Preacher Bench 13-15 reps ??? 20#___________
2 Sets Rev. Wrist Curls w/EZ bar 16-20 reps ??? 10#___________
3 Sets Seated Calf Raises 15-20 reps ??? 305#_________________
3 Sets Standing Calf Raises 15-20 reps ??? 325#_________________
Legs RR Date:_____________ Start Time:________ End Time:_________
2 Sets Leg Extensions 8-10 reps ??? 100#____________________
2 Sets Hack Squat 10-12 reps ??? 195#______________
2 Sets Sissy Squats 12-15 reps ??? body# _________________
2 Sets Good Mornings 6-8 reps - 135#______________________
2 Sets Leg Curls 8-10 reps ??? 150#____________________