Training at home

bman

Hi,

I have no access to a gym at the moment and am having to make do with the "equipment" I have at home. I've a very limited free weights set and a bar. My routine looks like this:

Chest, Shoulders, Tripceps & Abs:
Dips ~ 3x6 @20kg
Overhead Press ~ 3x10 @17.5kg
Lateral Raise ~ 3x6 @ 10kg
Crunches ~ 4x25

Back, Biceps and Legs
Pullups ~ 3x12
Bicep curls (I know, I know, but what else can I do! ) ~ 3x10 @20kg
Good mornings ~ 3x15 @30kg (not sure these are any benefit at this weight??)
Back Extensions ~ 3x20
Hindu Squats ~ between 100 and 130

How does this look for a routine? What else could I add to it (or replace some of the above with) that I can perform with very little / no equipment?

Any advise appreciated.

podge57

looks good enough to me. For legs, I would do something like lunges, or front squats - unweighted work isnt going to do a lot for you imo

Pressups would be a good addition for your chest/shoulders too

bman

podge57 wrote: »

looks good enough to me. For legs, I would do something like lunges, or front squats - unweighted work isnt going to do a lot for you imo

Pressups would be a good addition for your chest/shoulders too

Lunges. How did I forget about them! I used to do them ages ago. Will add them to the leg workout.

Are there a lot of benefits to weighted front squats in comparison to Hindu squats? I've only started Hindu squats lately and find them really good.

I do pressups from time to time but don't enjoy them (30-40 max). Might put them back in on a regular basis and try to get more comfortable with them.

Cheers for the input.

Mellor

bman wrote: »

Hi,
Chest, Shoulders, Tripceps & Abs:
Dips ~ 3x6 @20kg
Overhead Press ~ 3x10 @17.5kg
Lateral Raise ~ 3x6 @ 10kg
Crunches ~ 4x25

You have no chest exercise here. Include bench press or chest flys or pressups. ideally more than one of them

Phil dublin

hi bman, a few questions before i can help.
1,what are you looking to do ? lose weight, get fit, build size or gain strenght ? ? ?
2,how many days can you train a week? and for how long ?
3,your age, and current health condition?,

jumping into hard trianing can have more bad effects than good if your body isnt ready, plus it leads to quiting sooner.
best to start easy, light weights, 10-12 reps, 2-3 sets for the first 4 weeks to allow the body time to realise whats going on.

and most IMPORTANT for any good gains in size and strenght, STRETCHING!!
you must do your stretches before and after triaing.

when you get back to me we can build you a safe prog based on what your looking for.
you dont need a lot of weights, couple of dumbbells is all we need.

bman

Mellor wrote: »

You have no chest exercise here. Include bench press or chest flys or pressups. ideally more than one of them

I have dips, which I would consider mainly a chest exercises (leaning forward). Bench and chest flys aren't really possible with my set up. I will incoperate more pressups though from now on.

Phil dublin wrote: »

hi bman, a few questions before i can help.
1,what are you looking to do ? lose weight, get fit, build size or gain strenght ? ? ?
2,how many days can you train a week? and for how long ?
3,your age, and current health condition?,

1. Probably my biggest problem. I don't have a definitive goal. I just like staying fit and increasing strength. No interest in increasing body fat % to increase strength though.

2. Usually 3-4 days a week for 45 - 60 minutes.

3. 24, 83kg, 6'4". I would consider myself fitter than average but nothing shocking.

Phil dublin wrote: »

jumping into hard trianing can have more bad effects than good if your body isnt ready, plus it leads to quiting sooner.
best to start easy, light weights, 10-12 reps, 2-3 sets for the first 4 weeks to allow the body time to realise whats going on.

I used to train a lot but broke my leg last June and it took ages to heal. Have been doing upper body exercises for the past 3-4 months and legs for the past month.

Phil dublin wrote: »

and most IMPORTANT for any good gains in size and strenght, STRETCHING!!
you must do your stretches before and after triaing.

Probably don't do enough of this

Phil dublin wrote: »

when you get back to me we can build you a safe prog based on what your looking for.
you dont need a lot of weights, couple of dumbbells is all we need.

Cheers for the help .

podge57

bman wrote: »

Lunges. How did I forget about them! I used to do them ages ago. Will add them to the leg workout.

Are there a lot of benefits to weighted front squats in comparison to Hindu squats? I've only started Hindu squats lately and find them really good.

I do pressups from time to time but don't enjoy them (30-40 max). Might put them back in on a regular basis and try to get more comfortable with them.

Cheers for the input.

I dont really have any experience with Hindu squats, so I cant really compare. They do look pretty challenging though, so if you like them, then you should keep them in I suppose

There are lots of different variations of pushups you can do if you dont like regular ones

DamienA

i have been watching this guy's videos on youtube, he has plenty of practical advice on lifting weights at home, particularly i like the arm and chest workouts.

http://www.youtube.com/user/scooby1961

bman

DamienA wrote: »

i have been watching this guy's videos on youtube, he has plenty of practical advice on lifting weights at home, particularly i like the arm and chest workouts.

http://www.youtube.com/user/scooby1961

Great link. Seems to be loads of good exercises in there that I could bring in to my routine. Cheers.