Training at home

[Rykard Maximus]

hi

i have decided to suspend my health club membership for a while as i am not using it and the funds are getting a little short.

I have bought some dumb bells and have a small bench for at home, just fits.

Can anyone suggest a routine that will allow me to build muscle and shed fat using just dumb bells, I don't have the room for a bar otherwise I would have got one.

Cheers

RM

 

[gopro]

RM...how many days per week can you train? Are the dumbells heavy enough for chest, back, leg training?

 

[Arnold]

How many days per week are you going to train?
What exactly are your goals?
How heavy do your dumbbells go up to?

Exercises:

Lunges
Stiff leggef deadlifts

Flat/Incline Presses
Flyes
Military Presses
Laterals

Curls
French Presses
Kick Backs

One Arm Rows


You can work every body part with dumbbells, with the exception of lats. Do you have a place you can do pull-ups?

 

[Orange357]

rows and Pullovers for lats

 

[Rykard Maximus]

Hi Prince,

I haven't decided how many days but it wil be 3/4.

goals: Lose fat and get into some sort of shape other than fat....

My dumb bells break down as follows

db bar - 2k
4 x .5k
8 x 1k
4 x 2k
4 x 5k

I figured this would be a reasonable spread to start with, I can easily get more if i need it.

I can only put a chin bar , if i can find one , in the garage which isn't really practical as there isn't room with all the cr*p in there.

RM

 

[Rykard Maximus]

bump.


... if we are allowed to bump that is.

 

[gmer2695]

I have a training book called Top Shape that is all about working out at home with dumbells and a bench. If you want to know who the auther is just let me know.

 

[Rykard Maximus]

Hi Gmer2695,

if you could let me have the author and isbn that would be great.

RM

 

[gmer2695]

No problem. I'll send the info to you tommorow.

 

[THE_GAME]

Hey gmer, I train at home also so can you send me that info too please? Thanks in advance

 

[Rykard Maximus]

Hey gmer,

Is it by Joyce L. Vedral
ISBN: 0446395331?

RM

 

[powered_dude]

well i dun know how much you bb benchand squat and deadlift etc but are your dumbells adjustable? if not consider getting the adjustable dumbell thing, and buy a lot of 1k 2k and 5k plates and then jus slide them on and make a hellabig dumbell

 

[Rykard Maximus]

The DBs are adjustable , what I got was a starting point, I will get more as I need them/can afford them, I also want a decent bench but £190 is a little too much at the moment.

RM

 

[Rykard Maximus]

Hey gmer you still around??

RM

 

[gmer2695]

Rykard,

Yes! thats the book. Sorry for the delay. It's really a begginers book but everything in there you can do at home. Has good ideas to build from.

 

[Rykard Maximus]

Hi,

Prince , what would you suggest as the optimum split on a 3/4 day training schedule? How would you split the body, I am going for fat loss and strength rather than over all size.

RM

 

[Arnold]

I just to the basic:

Chest/Tri's/Shoulders
Back/Bi's
Legs

I throw some rest days in there, and work each body part once per week.

 

[KANE_VICIOUS]

you should read arnold's bodybuilding for men its the best book for people who want to work out at home.

 

[mustangman]

if you are looking to just get in shape..

You could always try the Body For Life workout routine, I am using it no, it's intense, gives me great results and burns fat like mad. www.bodyforlife.com

 

[M.J.H.]

I have trained at home before and there are ups and downs to training at home as opposed to training at a local gym. You dont have to wait for machines etc. But then again you dont have a spotter...

 

[gopro]

My favorite 3 day split is monday, wednesday, friday with bodyparts as follows: chest/back...quads/hams...delts/bis/tris...

On some days you can do antagonistic supersetting for a great pump and a quicker workout...

 

[Rykard Maximus]

I have started doing the following routine....

Day1 Chest/Tris
Flat DB Press WU*1 5x8-12
Incline DB Press 5x8-12
Flat/Incline Flye 3*8-12
French Press WU*1 5*8-12
Kickbacks 4*8-12

Day2 Legs
Lunges WU*1 4*15-20
Stiff Leg Deadlifts wu*1 4*15-20

Day3 Back/Shoulders/Biceps
Db rows WU*1 5*8-12
Bent over raises 5*8-12
DB Press WU*1 5*8-12
Lateral Raises 5*8-12
EZ Bar curls 5*8-12
Cons Curls 4*8-12

I only have DBs

I plan to workout every other day, and have an extra days rest if I feel overtrained.

RM

 

[jurmugand]

free weights and a bench at home give good results