Recommend me a workout?

double GG

Okay so I am 18 years old, and I have a normal bench with enough weights. However most workouts I have seen online are gym based and I don't have anywhere near those resources.

I am 91kg and I'm 184cm tall, if that helps.

My legs are perfectly fine and actually really muscular so no need for any work on them.

So my question is to recommend me a workout for all muscles in my arms, chest back and abs with only a weight bench.

I could currently work out everyday of the week with my bench and weights at home. I already do some cardio sessions each week

I can bench around 55kg with reps currently without any previous training workouts.

If anyone could recommend specific workout for me, i would greatly appreciate it.

Thanks in advance

chadmustang

double GG wrote: »

My legs are perfectly fine and actually really muscular so no need for any work on them.

I'm gonna leave that alone.

MarkY91

chadmustang wrote: »

I'm gonna leave that alone.

why are all you gym rats obsessed with your legs and mock anyone who doesnt care about them:pac::pac::pac:

chadmustang

Regardless of your goals, be them athletic, getting stronger, putting on muscle, losing fat or just looking good in the raw (a mix of the last 2) you HAVE to train your legs. If you don't you're just gonna end up following an unbalanced program.

gymsoldier

MarkY91 wrote: »

why are all you gym rats obsessed with your legs and mock anyone who doesnt care about them:pac::pac::pac:

Why does everyone with skinny legs think their fine

double GG

chadmustang wrote: »

I'm gonna leave that alone.

Why do you think I have skinny and not muscular legs? My legs are already more than strong enough.

Brian?

double GG wrote: »

Why do you think I have skinny and not muscular legs? My legs are already more than strong enough.

Strong enough for what?

If you have big muscular legs without training them, fair play to you. Imagine how good they'd be if you train them.

double GG

briankeating wrote: »

Strong enough for what?

If you have big muscular legs without training them, fair play to you. Imagine how good they'd be if you train them.

Strong enough for what I need them for, Football,hurling etc...

Even running is training your legs so I wouldn't say I've gotten them without training.....

Transform

double GG wrote: »

Okay so I am 18 years old, and I have a normal bench with enough weights. However most workouts I have seen online are gym based and I don't have anywhere near those resources.

I am 91kg and I'm 184cm tall, if that helps.

My legs are perfectly fine and actually really muscular so no need for any work on them.

So my question is to recommend me a workout for all muscles in my arms, chest back and abs with only a weight bench.

I could currently work out everyday of the week with my bench and weights at home. I already do some cardio sessions each week

I can bench around 55kg with reps currently without any previous training workouts.

If anyone could recommend specific workout for me, i would greatly appreciate it.

Thanks in advance

you are looking for a 'specific training program' for you that involves no leg work - hummm.

First off - you are NOT going to get any kind of specific program here. Go work with a trainer and pay them for their time. All you are going to get here is a random mix of thoughts like do bench press, overhead presses, chin ups, bent over rows, core work etc

Second off - if you think you dont need to do any kind of leg work then you really need to take a step back in your fundamental understanding of training. |Even just body weight leg work could be massively beneficial.

All the best and invest in a kettlebell or sandbag if you can to add some variety to your training

chadmustang

double GG wrote: »

Even running is training your legs so I wouldn't say I've gotten them without training.....

Sprints... maybe.

compaqlaptop1

double GG wrote: »

My legs are perfectly fine and actually really muscular so no need for any

Fair enough. Go into a gym in the next week and see how you get on squatting/deadlifting, say, 160kg. Should be no problem for a 91kg guy who thinks he doesnt need any leg work.

double GG

briankeating wrote: »

Strong enough for what?

If you have big muscular legs without training them, fair play to you. Imagine how good they'd be if you train them.

How would anyone define 'good' legs?

Being able to squat 300kg yet not being able to run?

To everyone moaning about my legs etc... I have went to the gym once and tried the Hamstring Curl, did reps at 170kg on the machine which was the maximum, also did countless reps on the leg press at 170kg which was the maximum, I could do reps at 170kg with one leg....

I think I know myself my legs are strong enough for what I need them for

brian plank

double GG wrote: »

To everyone moaning about my legs etc... I have went to the gym once and tried the Hamstring Curl, did reps at 170kg on the machine which was the maximum, also did countless reps on the leg press at 170kg which was the maximum, I could do reps at 170kg with one leg....

170kg???

Pace2008

double GG wrote: »

How would anyone define 'good' legs?

Being able to squat 300kg yet not being able to run?

"Good" for your goals would be getting them as strong and fast as possible provided your weight training does not compromise your performance on match day.

Being able to squat 300kg and run would be pretty sweet, though I doubt anyone heavy enough to do that would have the endurance required for GAA and hurling.

A x1.5 bodyweight squat would be a good start. I doubt you could do it though.

To be fair, I'm not sure sure how well a heavy leg routine would fit into a schedule for someone who's playing both GAA and hurling, Off-season it's a no-brainer, though.

I think I know myself my legs are strong enough for what I need them for

You keep saying they're "strong enough." Would it not be better for your purposes if they were, like, stronger?

compaqlaptop1

double GG wrote: »

How would anyone define 'good' legs?

Being able to squat 300kg yet not being able to run?

To everyone moaning about my legs etc... I have went to the gym once and tried the Hamstring Curl, did reps at 170kg on the machine which was the maximum, also did countless reps on the leg press at 170kg which was the maximum, I could do reps at 170kg with one leg....

Leg press can be done with MUCH higher weight than squats. http://www.bodybuilding.com/fun/shannon1.htm

See how you get on with 170kg squats. If you are strong as you reckon that should be possible, maybe go for 140kg first, that should be no trouble at all for a 90kg male with strong legs. I reckon though you will be in for a shock hehe.

chadmustang

I can't see you squatting no matter how much you really, REALLY should.

Maybe you should look into some kettlebell stuff like from "Enter the Kettlebell" by Pavel Tsatsouline or any of Dan John's recommended workouts. They will make you a beast if you stick to them and put the work in.

Brian?

double GG wrote: »

How would anyone define 'good' legs?

Being able to squat 300kg yet not being able to run?

I'm not defining good or bad legs. If you're a GAA player, why wouldn't you want stronger legs?

double GG wrote: »

To everyone moaning about my legs etc... I have went to the gym once and tried the Hamstring Curl, did reps at 170kg on the machine which was the maximum, also did countless reps on the leg press at 170kg which was the maximum, I could do reps at 170kg with one leg....

Those numbers mean very little, machine weights vary from machine to machine. A squat is always a squat.

double GG wrote: »

I think I know myself my legs are strong enough for what I need them for

Ok. But if you make them stronger wouldn't it improve your performance? Do you think top level GAA players don't squat and deadlift? Have you seen Seán Óg's or Eoin Kelly's legs? They didn't get that way from running.

Transform

if you dont want to train your legs then great lets move on - i don't think its the best or quickest way to your goal.

Moving beyond that i again recommend some kettlebell work, plenty of foam rolling, core work and then put some weight overhead, do some pull ups, press ups etc

gavtron

briankeating wrote: »

Ok. But if you make them stronger wouldn't it improve your performance? Do you think top level GAA players don't squat and deadlift? Have you seen Seán Óg's or Eoin Kelly's legs? They didn't get that way from running.

Eoin Kelly was crafted by the gods of hurling on top of The Devil's Bit nearly 30 years ago!