What at home workout can I do with THIS equipment?

[ArnoldsProtege]

Hey Guys, I have fallen off the wagon a little bit, but not fully off, more like I am hanging on with one hand, being dragged across a dirt road full of stones, cacti and pies.

Well, that is about to change. I have decided to truly commit for the next 3 months to acheiving my original goal of 185 lbs (I am 201 right now) and eating and training right and consistantly, as I once did. My gym membership has expired, and I am broke, BUT my dad recently got some nice equipment for the basement and I truly think I can do something signifigant with it. My equipment list is as follows:

Pull Up Bar (Home Gym one... p90x advertises it)
two 40 lb dumbells
two 10 lb dumbells
ez bar with 30-40 lbs of weight

I would really appreciate some insight into a little 3-4 day routine I could do, or maybe a 3 day total body thing, or something... I have a bench in my garage with very little weight, and unfortunately no squat rack, but I can still do a number of quality exercises: pull ups, chin ups, shoulder press, sumo squats, bicep curls with the exbar, pushups, situps, standing lunges, bent over rows, etc... I already have a pretty good knowhow of weight training, but I know that a lot of you have more experience, and more importantly, a differnt opinion.

So my question is this: With the equipment and limitations that I have, how would YOUR home workout look like? What exercises, how many sets, reps, days per week, etc? How would you acheive the BEST results possible with what ive got?

Side note, I also play a lot of high intensity sports and I jog for cardio as well, but I am not opposed to a circuit type workout (in fact, id enjoy it).

Thanks a lot for taking the time; I appreciate it. Now please help me get lean and mean Hope to hear from some people!

 

[Marat]

I'm aware that I'm going around your question, however, I'm going to ask anyways: how's your diet looking?

 

[ArnoldsProtege]

My diet is good. I don't count macros, but from my previous weightloss of about 50 lbs when I DID count calories, I can ballpark most meals. I eat clean foods, and I am just recently starting to eat under maintenance to lose weight.

I know it is said that in order to lose fat while eating less lifting weights, the best thing to do is low reps and high weight, to maintain strength. However, since this is what Ive got, i am going to make the best of it.

Gaining muscle isnt my main goal; I am very muscular as it is, though there's an unfortunate layer of fat covering them. Even if I lost 3-5 lbs of muscle along with the 15 lbs of fat (though thats worst case scenario), I would be ok with that. Leanness is my goal.

What do you think I should do given the equipment that I have?

 

[gtbmed]

Just some thoughts on exercise selection:

Step-ups
Split squats
1 leg squats
Lunges
Pistols

1 leg Romanian deadlifts
1 arm snatch
1 arm clean (press if you want)
Glute-ham raises
Hypers

Overhead press
Arnie press
Weighted pushups

Weighted chinups
Weighted pullups

 

[fufu]

I have an idea for you, but it may not be inclined towards your training goals.

Since you are planning on cutting, a program that is primarily focused towards metabolic training and muscle endurance could be a great supplement for fat loss results.

What makes sense for my idea is that you do not need a lot of heavy weight and gym equipment to have an excellent conditioning work out. Most conditioning programs rely primarily upon body weight exercises, which is great in your case.

As you also play sports, learning to become strong with your body weight will be beneficial. Pure strength training certainly has its own unique benefits towards sports performance but I believe basic body weight strength is largely ignored.

 

[ArnoldsProtege]

Thanks for the exercise ideas gtb, I am definitely going to try all of them out.

Fufu, that is a really good (and cost effective) idea. I am going to try and find a good website for body weight routines, and use the combonation of my 40's, 10s, my pullup bar, and use body weight exercises for everything else to whip my butt into shape.

How do you think I should split it up?

Also, my dad recently got p90x from his GF, and I have all the equipment necesary... what do you guys think about following that for 3 months, as oppose to designing my own fitness program?

Thanks again

 

[gtbmed]

I don't know anything about p90x so I can't comment.

You're cutting, so IMO you don't need to do too much in way of training. Keep the volume low, maybe do 3 fullbody workouts a week or something like a push/pull/quad/ham split. I prefer fullbody workouts but many people like to split things up.