What can I do to improve?

[blueboy]

For starters here is a little bit about myself:
Gender: Male
Age: 28
Height: 5'10"
Weight: 195
Bodytype: between Mesomorph and Endomorph

Goals: I want to trim all of my fat off and have a muscular physique. Not so much a Bodybuilder but more of a defined machine.

Right now I would consider myself chubby with a small amount of Lean muscle under the fat (but I'm improving visually). I have been doing workouts on Mondays and Wednesdays for about 6 weeks after not doing much training for the past 2 years. I also do High Intensity Interval Training on Tuesdays and Thursdays. I have had sessions of 20 minutes to 40 minutes of rotating fast and slow.

I don't have a membership and I am limited to what I have at my house: Dumbells, Curl Bar, Lots of pushups.

I have been doing circuit type training on Mondays and Wednesdays:

Back:
Bent over rows
One arm rows
Deadlifts

Chest:
Push ups
Dips

Legs:
Lunges
Sprinting up hills with HIIT

Arms:
Skull crushers
Curls
Lateral Raises
Military Press

Abs:
Crunches

I usually go through this 2-3 times and I get a good full body workout. Should I break this up differently? Are there better exercises with my limited resources that I could be doing? Critique at will and I will greatly appreciate it.

 

[Scotty the Body]

Is a membership to the gym out?
Whats your diet like? (this is probably the biggest factor to weight loss)
If the gym is out, would you be able to get some kind of bench?

 

[bludevil]

Buying a Home Gym would be your best bet if a gym is out of the question. Your missing out on some major exercises due to your limitation. Also, remember diet is key for losing that fat. How's your diet.

 

[blueboy]

I posted my daily intake in the nutrition section and got the from w8lifter.

For now, financially I cannot join a gym and don't have room for a home gym. I do have a bench (not a weight bench but a bench to sit on).

Since I haven't lifted for about two years I am just trying to get a good muscle base going by doing these circuits. I understand that eventually if I want to keep gaining muscle I am going to have to increase the resistance but for now I am just looking to grow some good lean muscle.

I think that I am more concerned with frequency and what I am working on each day. Is what I am doing ok or should I split the exercises into 2 groups.

BTW, I really do appreciate you taking the time to critique.

 

[w8lifter]

Originally posted by blueboy


I don't have a membership and I am limited to what I have at my house: Dumbells, Curl Bar, Lots of pushups.

I have been doing circuit type training on Mondays and Wednesdays:

Back:
Bent over rows
One arm rows
Deadlifts

Chest:
Push ups
Dips

Legs:
Lunges
Sprinting up hills with HIIT

Arms:
Skull crushers
Curls
Lateral Raises
Military Press

Abs:
Crunches

I usually go through this 2-3 times and I get a good full body workout. Should I break this up differently? Are there better exercises with my limited resources that I could be doing? Critique at will and I will greatly appreciate it.

Some suggestions:

Legs One set each, in a circuit

DB Squat (hold 2 DB at your sides...or for more difficulty, as you progress, hold one heavy at your side and one lighter above your head, then switch sides)

w8ed Lunges (Try front leg on a stool, or back leg on your bench)

DB Step ups (DB @ your sides)

Sumo Squat (Legs wide, back straight, hold one DB in both hands at the centre of your body)

Sprinting up hills with HIIT

Back:

Deadlifts
Bent over rows
One arm rows
Reverse Hyper (lie across your bench face down, legs straight and off the bench...from the hip, raise your legs off the ground)

Chest:

Push ups (vary these, feet on the bench, hands close together, hands wide, etc)
DB Flyes on the bench
Floor Press
Dips
DB Pullover


Shoulders
Military Press
Lateral Raises
Pronated Raise/Front Raise

Arms

Skull crushers
Overhead extension
Curls



Abs:

Crunches (vary these...add w8, twists, reverse crunch, knee ups, etc)


If you could get yourself a $50 Swiss ball you could double the number of exercises you could do

 

[blueboy]

That was very helpful W8!!! Thank you for taking the time out of your day to write that. You are awesome!!!

 

[w8lifter]

No problem