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Home Weight Programme

  • 24-01-2017 10:53pm
    #1
    IR1SH RANG3R
    Registered Users, Registered Users 2 Posts: 346 ✭✭


    Hey All,

    Can anyone recommend (or do me up :P) a good home weight training programme? I'm looking to tone and lose body fat rather than put on any serious size and know nutrition is key so I have that pretty much down.

    I currently have the following equipment available at home:

    Barbell
    2 Dumbbell bars
    55kg of plates
    doorway pull up bar
    ab roller
    rudimentary bench

    I'm doing ice cream fitness 5x5 at the minute but obviously with pretty low weights as I can only get about 35kg onto my shoulders to squat without a rack and also can only get about 30kg up to bench without a rack. Was looking to do isolation days as I think this will be better with the lower weights.

    Currently Day A is Squat 5x5 @ 35kg, BP 5x5 @ 30kg, BB Row 5x5 @ 30kg, BB Shrugs 3x8 @ 40kg, Seated dumbbell press 3x8 @ 2x10kg, Barbell curls 3x8 @ 20kg and plank 5x45 seconds with 30 second rest

    Day B is Squat 5x5 @ 35kg, Deadlift 5x5 @ 50kg, Shoulder Press 5x5 @ 20kg, BB Row 5x5 @ 30kg, Seated dumbbell press 3x8 @ 2x10kg, straight barbell curls 3x8 @ 20kg and plank 5x45 seconds with 30 second rest


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