Basic weights routine with limited equipment

Trojan

I'm looking for some help planning a basic routine with some limited equipment at home. I'd appreciate any and all advice.

It's been a while since I was on a weights programme (I used to train with logic1 for those of you who remember Niall. He kicked my ass into decent shape ) I'm looking for a routine to increase core strength, iirc I think something like deadlift, squats, bench press, as well as arms etc. I play rugby, TH prop and hooker. I get a lot of cardio cycling, and I weigh about 108kgs.

Here's what I have:

1 x 7 foot bar (could be as much as 10kgs)
2 x dumbell bars (not sure weight)
Bench (can be inclined). No weights rest.

Free weights:
5kgs x 4
2.5kgs x 4
1.25kgs x 6
0.5kgs x 6

Not sure how much info or clarification I need to give y'all so ask questions & I'll answer. Any advice on creating a routine with this equipment?

BrianD3

Those weights are going to be too light for a 108 kg male to do conventional lifts such as deadlift, bench etc. With those light weights I'd be looking at doing unilateral exercise - effectively doubles the amount of weight you have - and also bodyweight exercises.
eg
shovel deadlifts
(weighted) pistol squats
evil wheel rollouts (needs purchases of a wheel, 10 quid)
Lunges
There are probably loads of others

JerryCorbet

I think its depend on your body weight also because from that bodu weight,you can decide your diet plan and exercise schedule and if you are overweighted then you can prefer to go any of the body contouring.

Trojan

BrianD3 wrote: »

Those weights are going to be too light for a 108 kg male to do conventional lifts such as deadlift, bench etc. With those light weights I'd be looking at doing unilateral exercise - effectively doubles the amount of weight you have - and also bodyweight exercises.

I agree, Brian. I think my budget can stretch to some more weights (I think a 4 more 25's would be the best option in terms of flexibility). I don't really have the cash available to splash out on anything expensive (the joys of being a business owner in this cash-poor economy!).

Thanks to both of you for feedback, all suggestions welcome.

BrianD3

The principle of leverage lifting using small weights is a good one. The shovel deadlift is a leverage lift and below is what look like a leverage curl. The individual in the pic is Edward Aston, a strength legend.

aye

Trojan wrote: »

Here's what I have:

1 x 7 foot bar (could be as much as 10kgs)
2 x dumbell bars (not sure weight)
Bench (can be inclined). No weights rest.

Free weights:
5kgs x 4
2.5kgs x 4
1.25kgs x 6
0.5kgs x 6

So you basically have arond 50 kilo overall (inlcuding the barbell weight).


you can do a decent workout, you just will do drop sets/supersets more than heavy strength training.

• DB bench press, then straight into 10 - 15 pressups (claps if you can)
• Front squats straight into 10 squat jumps, or 10 power lunges each leg
• Clean and press
• DB reverse fly, then straight into barbell row
• Romanian deadlift, straight into 10 burpess
• DB triceps extensions, then straight into 15 tricep dips
• Barbell curl 21's (7 reps from bottom to halfway, 7 from halfway to top, 7 full)
• Bicycle crunch

Try doing 3 to 4 sets, reps will depend on you strength with the weights you have, i would aim to keep the reps at 12 or less if possible.


"evil wheel rollouts (needs purchases of a wheel, 10 quid)"
Good idea, but you can do these with the barbell and save a tenner.

lidl are selling 10kg DB's this week for 20euro if you looking for more weight.
http://www.lidl.ie/ie/home.nsf/pages/c.o.20091005.p.10kg_Dumbbell_Set

hope this helps

rubadub

Trojan wrote: »

1 x 7 foot bar (could be as much as 10kgs)
2 x dumbell bars (not sure weight)

My 6ft standard solid bar is around 6kg, and my york solid standard dumbbells are just under 2kg each.

aye wrote: »

lidl are selling 10kg DB's this week for 20euro if you looking for more weight.
http://www.lidl.ie/ie/home.nsf/pages/c.o.20091005.p.10kg_Dumbbell_Set

He already has dumbbells, so they are part of the 10kg, the rest is more small plates so not great. I would get 2 big 20kg standard plates, this will allow for deadlifting, a 108kg rugby player should be deadlifting over 100kg in no time, www.irish-lifting.com do 20kg standard trigrip plates, the trigrip means they are bigger diameter so raise the bar up more for deadlifts. I can fit 4x5kg and I think 2x2.5kg on a single dumbbell for unilateral work. I use 10kg plates for rows on the dumbbells, the 20kg ones are way too big I would go with standard non-trigrip 10kg plates since the wider diameter is a hindrance in this case. Like these http://www.argos.ie/static/Product/partNumber/9003194/Trail/searchtext%3E10KG.htm

What I would recommend in lidl is the chinup bar, at 108kg you have a lot of resistance right there waiting. Or gymnastics rings so you can do dips too, and other exercises. You can add weights to your chinups when ready.