have barbell/dumbells & bench... looking for advice on home training programme

positivenote

HI Guys,
due to having small kids, attending part time education and a maintaining a full time job I have no time to be going to a gym, so I have got together a set of dumbbells , a barbell, kettlebell (10kg) and a little bench. Im looking at advice on possible routines that I could use to build strength and bulk up a little... or a lot ) My cardio level would be okay as I play 5-a side once a week and do a little kickboxing , also once a week, but im mid 40 and haven't really lifted weights before. Ideally i would be hoping to workout for 3 days a week for about 40 mins in my shed where I have the equipment.
Any advice would be great
Thanks in advance

TRS30

Could you get a basic rack so you can do squats and bench press?
If you could get the above then look a programme such as Strong Lifts 5x5 and work from there.

positivenote

TRS30 wrote: »

Could you get a basic rack so you can do squats and bench press?
If you could get the above then look a programme such as Strong Lifts 5x5 and work from there.

Unfortunately I dont have the space...
THanks for the reply nonetheless

Deshi Basara

With the barbell -


Front or Back Squat (or use the bench for box squat)
Overhead Press
Bent Over Row
Romanian Deadlift
Bench Press



With the dumbbells -


Lunges
Split squats
Prone Row (if bench is adjustable)
Thrusters
Then same moves as above (press,row,deadlift,squat)


With the kettlebell -


Swings
Snatch
Clean
One Arm Row
Thruster (if you prefer over DB)




Pick 2 barbell moves, 2 dumbbell moves, 1-2 kettlebell moves


Do 4-6 sets of 5-8 reps with the barbell moves (after warm up sets)


Do 3-6 sets of 8-12 reps on the dumbbell/Kettlebell moves


Should take approx 45 min - 1 hour

positivenote

Thanks a million. I’m gonna get on to this in the morning... 3 days a week, day on /day off hopefully see some results.
Cheers again