What workout routine can I make with the following equipment?

[iamkyle015]

Anyway I'm 17, male, 5"11, and 130 pounds. I made another thread but I wanna ask a different question. I want yo gain weight. But have limited equipment can you give me a routine based on my equipment because I want to bulk up:
-pullup bar
-dip bar
-inverted row bar
-dipping belt
-80 pounds in barbell plates
-barbell
-two 25 pound dumbells
-resistance band
-bench w/ lat pull down, preacher curl pad, and leg extension/leg curl

 

[Built]

Excellent. You've got plenty to start with.

Quad dominant:
Squats, lunges, split squats, hack squats, walking lunges, bulgarian split squats, jump squats, sissy squats, lumberjack squats, and if you must, the top third of leg extensions (full ROM on these can cause knee problems, but the top third is good for a burn at the end. I use it for knee tracking)

Hamstring dominant
Deadlifts (conventional and Romanian), glute ham raises (you might need to get a bosu ball or a few pillows and wedge your feet under something to do these), Pendlay rows, good mornings, leg curls (try pointing your toes), single-leg curls, and if you have a swiss ball, SHELC

Horizontal pushing
Bench press, weighted dips, dumbbell press, drop/clap pushups, banded bench press, banded dumbbell press

Horizontal pulling
Dumbbell rows
Dumbbell snatches
barbell bent over rows
barbell t-bar rows
barbell one-arm t-bar rows

Vertical pushing
Military press
hang clean/ clean and press/ clean and jerk/ push press
Dumbbell press
Arnold press
Laterals (hold a couple of plates if 25 lbs a side is too heavy for these)

Vertical pull
Weighted chins
Unweighted chins
Single-arm chins (if you can)
single-arm lat pulldowns
straight arm pulldowns

Bis - chins; barbell or dumbbell curls
Tris - bench press; dips, weighted dips, close-grip bench, skullcrushers, rope pushdowns using the cable attachment, between-bench dips with plates on your legs.
Calves: throw all your plates in a cheap backpack and walk down the stairs backward (hold the rail)
Abs: hang from the chinup bar and do windshield washers with your legs, or leg lifts; use the bosu if you have one, hold a weight on your chest and do 8-12 rep sets of crunches l like this.

Use the stickies to build your workout (here's one: http://www.ironmagazineforums.com/training/60738-training-101-a.html), then post it up and we'll give you suggestions. How does that sound?

Meanwhile, you gotta eat. Please read the link in my sig on getting started and get back to us with your planned diet.

 

[iamkyle015]

My diet

I'm thinking of this as my diet,
Also I'm a student so I have to work around my schedule anyway:

8:00- eggs and two pieces of toast w/ peanut butter

12:00- glass of milk w/ a scoop of whey

1:30- two sandwhiches probably meat and cheese and lettuce

4:00- two peanut butter and banana sandwhiches

5:00- glass of milk and whey

6:00- what my parents have planned. Usually a type of meat, potatoes/rice, and vegetables

9:00- glass of milk about 1-2 hours before bed

 

[Built]

Okay, good start.

Go to FitDay - Free Weight Loss and Diet Journal and enter all that. Report back with the numbers beside the pie chart - the only part that matters is the total calories, and the grams protein, carb and fat.

 

[slimshady95]

Your a good guy Built, to actually see someone type all that out and help someone here,to bad there isn't more like u around here.peaceout bro....Well there is a few on here I guess.Goodluck Kyle......

 

[iamkyle015]

Calories: 3,231
protein: 220.7 g
fat: 146.5 g
carbs: 270.6

 

[Built]

Your a good guy Built, to actually see someone type all that out and help someone here,to bad there isn't more like u around here.peaceout bro....Well there is a few on here I guess.Goodluck Kyle......

]

Thanks bro. I remember what it was like when I was starting out.

Calories: 3,231
protein: 220.7 g
fat: 146.5 g
carbs: 270.6

Excellent. Do this until you stop gaining weight, then bump it up to 3700 cals a day so you keep gaining weight. Easiest place to add cals is fat - drop a tablespoon or two of olive oil into one or two of your shakes for easy, mass-gaining, testosterone-boosting calories.

Happy bulking.

 

[iamkyle015]

Yea, thanks Built for all of your help.
Oh and for the routine I looked some up and I will probably do something like this 3x a week with each exercise 3 sets and 6-10 reps:
-Dips
-Chinups
-Barbell Shoulder presses
-hanging leg raises
-Barbell bench press w/ resistance band attached to bar for extra resistance
-barbell bent over row
-barbell deadlift
-barbell front squat (I will probably clean it to the shoulder position then squat)

 

[Built]

Sounds good. Feel free to work with the rep range, the exercise order and the selection as well. Do that three or four times a week for now, then maybe split it up and do a bit more concentration on some of your movements/muscles, but for now, just eat and grow.

Start up a journal and post what you're doing so we can go in and rip it to shreds... ahhh, I mean, offer helpful criticism. Yeah, that's it.

 

[nova1970sb]

Your a good guy Built, to actually see someone type all that out and help someone here,to bad there isn't more like u around here.peaceout bro....Well there is a few on here I guess.Goodluck Kyle......

builts a good gal....

 

[Built]

builts a good gal....

Shhh, it's funnier when they don't know.

 

[Gazhole]

this happens all the time but its still funny. But seriously, this is great advice - make sure you stick to it!