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Blaze 01-22-2008 04:36 AM

Home Workout Program
What's up guys?

I started training at home, and i currently have:

* 2 dumbbells
* 1 barbell
* 1 bench (decline/flat/incline adjustable)
* Barely Enough Weight (will cut it for now)

Until i can get more stuff, I made a workout program I can apply in the meantime:

Monday Chest

Push ups
Bench Press
Incline Bench press

Tuesday Back

Pull ups
Stiff-Legged Deadlift

Wednesday Shoulders

Arnold Press
Side Raises
Front Raises
Upright Row

Thursday Biceps/Triceps

Barbell Curls
Hammer Curls
Bench Dips
Dumbell Tricep Extension

Friday Cardio

Outdoor Jogging for 15 - 30 min (Still need to build up the stamina for long runs)

Saturday Legs

Barbell Calf Raises

Goal = Mass

"Opinions people, Opinions!"

Ross86 01-22-2008 05:07 AM

Get rid of your arm day IMO. I hate arm days. Replace it with a leg day if you're trying to put on mass. Add your tricep work to your chest day and bicep work to back day. If I were you, I would do...
Mon - Chest
Tue - Legs
Wed - Shoulders
Thur - Legs
Fri - Back

Or something similar to break it up. Otherwise the workouts on successive days will suffer. Drop the flies on Monday. Permanently. You don't need to run more than 20-30 minutes. High probability that you will burn muscle. Keep it at 20-30 minutes 2-3 times a week.

Oh, and if you can figure out a way to do it, you should move your heaviest lifts (deadlifts & squats) to the first day of the week. They're the most important lifts that you can do and therefore need to go first.

It's good that you didn't list too many lifts. But what is your rep range going to be and how many sets?

Blaze 01-22-2008 10:23 AM

3 - 5 sets (I try to do more sets on the days i have less individual exercises)

8 - 15 reps (really depends on that specific moment, I focus mainly on the contraction of the muscle, while trying to do explosive yet controlled movements)

Thank you Ross, for your feedback. The thing with the "arms-day" is that, well, I have a pretty full week, and the arms-day gives me some room to breathe in terms of time. If training legs 2 times a week in this program would be better, I could train 7 days a week, no problem.

As soon as i get some bigger weight's I'm going straight back to low volume... Hope this will cut it in the meantime.

Blaze 01-22-2008 10:26 AM


Originally Posted by Blaze (Post 46916)
3 - 5 sets (I try to do more sets on the days i have less individual exercises)

By the way, just for the info; i don't mean more than 5 sets.

Just mean that if i for example do 3 lifts on a day, i do 5 sets, and if i do more lifts, i do less sets with a minimum of 3.

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