Workout advice

PTH2009

27 year old Male 13 stone 5ft 6

I created this home workout using weights i have at home. Usually do it 2/3 a week

4 sets of 12x barbell squats 25kg
4 sets of 12x high knees with barbell
4 sets of 12x calve raises with barbell

3 sets of 10 dead lifts 25kg barbell
3 sets of 12x chest flyes 2x 4.5kg dumbbells
3x sets of 12x Ab crunches


Any other home friendly exercises I could do ??

The squats are helping me slim out a bit

Transform

barbell bent over rows.

barbell curls

push ups etc

get a chin up bar and a kettlebell, loads of options, a set of wooden rings would be a super addition also - all three can be bought for under €100

Zillah

I'd put some overhead press in there as well. Barbell, dumbbells, whatever.

Transform

agreed, just make the program and dont feel like you have to hit everything in each session e.g

Day 1
Squats
Bent over barbell row
Biceps curls
Overhead press

Day 2
Deadlifts
Push ups
Chin ups or one arm rows
core work e.g. toes pointed plank, hollow holds or pallof press

this could vary every month and you can vary loading and reps in each session.

Just make sure you're including a load of mobility work also

bladespin

Push, Pull, Rest, Legs, Rest, repeat.

carrieb

I highly recommend getting a chin up bar. Very handy. Got one in Lidl and use it a lot. Very cheap and all you need is a door frame to hang it on!