There is a gym that I use in my apartment complex. My goals are really just to get in shape and stay in shape, get progressively stronger, add a little size.
6'1, 74kgs, relatively fit
Bench Press station
Pair of Dumbbells
One short bar (not sure what you call it - Benching bar but shorter)
One extra bench
Small Dumbbells weights sets from 2 x 10kg down to 2 x 1kg
Bar weights 2 x 15kg, 2 x 10kgs, 4 x 7.5kgs, 4 x 5kgs, 4 x 2.5kgs, 4 x 1kgs
So far I have been doing the following about twice a week;
1km run @ 16kmph as a warm up
Bench press - 3 x bar +50kgs, then to failure @ Bar +30kgs
Bicep curls with 30kg on EZ bar, 3 x 8
Curl + Overhead press @ 10kg, 3 x 8
Deadlifts, 3 x 8 @ Short bar + 60kg
Tricep dips with feet up on another bench, 3 x 10
1km run @ 14kmph
In total it takes about 50mins.
Any advice on how I can better use whats available? There are no squat racks, pull up bars (low ceiling), Tricep dip bars...
Thanks in advance.