Good free weights routine?

um7y1h83ge06nx

Hi lads,

What would the best recommendation free weight (barbell and dumbbell) routine be if I want to build muscle?

I have a bench and a good selection of plates for both the bar and the dumbbells.

john_cappa

Will trade a routine if you fix my laptop! Think the ribbon cable is gone!

Zombienosh

lol wtf.
try something like this
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

john_cappa

Do you have a bench? Or just the weights?

um7y1h83ge06nx

I have a bench as well with a barbell and plates for that too.

john_cappa

How many days a week do you want to train?

um7y1h83ge06nx

Sorry, my level of detail is a bit crap.

I reckon 3 days a week is probably enough initially, I need to get back into the habit again before upping it more than that.

Zombienosh

didn't see you mentioned barbell, in that case here's another
http://www.muscleandstrength.com/workouts/dumbbell-barbell-home-workout.html

john_cappa

I would do the below as a core work out.

A two day split over 3 days a week.

Week 1 Monday wednes friday= ABA
week 2 Monday wednes Fri= BAB

Work out A Chest/shoulders/tricep/calves

Barbell press 3 x 10
Incline Dumbell press 3 x 10
Standing over head barbell press 3 x 10
Seated Dumbell press 3 x 10
Close grip bench 3 x 10
Seated calf raise or standing single leg calf raise 5 x 15

If not wrecked you can add in chest fly, bench dips, tricep press etc

Workout B Back/hams/quad

Deadlift 5 x 8
Goodmornings or stiff leg dead lift 5 x 8
Barbell row 3 x 10
Dumbell row 3 x 10
Chin up 4 x 10 (if you have a chin bar for a doorway)

You can add other variations of rows, lunges, bicep curls etc if you want. There is no point trying to squat at home unless you have the set up for it. Lifting from the floor over your head to your shoulders is dangerous IMO and you will never be able to get enough weight up to actually train the target muscles.