Need some help please

[lifeofamatador]

If anyone can help me with a workout program for me, but i have limited equipment.

i currently cant a afford a gym membership, so i want to work with what i have at home.

what i have is : dumbbells, a gold gym weight bench with about 185 pounds of weights, and a treadmill.

Been trying to look but i just can't find one, if anyone can point out to me any or give me some input that would be good.


ps. im trying to cut

[drpcnow]

http://forum.bodybuilding.com/showth...light=rippetoe

[jazztrumpet]

If you want to cut then focus more on cardio I.E. the treadmill.

Lifting wise:

Chest/triceps
Bench press - on the bench or with the dumbbells if you have some that are heavy enough
pec flies - with the dumbbells
Incline bench - if your bench adjusts
tricep kick backs with the dbs
tricep dips from the edge of the bench
overhead tricep extension with the dbs
push ups

Back/bicep
Bent over rows with the bench barbell
Try to find a place to try pullups in your house
single dumbbell bent over row
reverse flies with dbs
low back extensions hanging over the bench perpindicular at the waist (find someone to hold your feet/legs)
standing db curls
hammer curls across body or in front with dbs
barbell curl

shoulders/traps
Arnold presses
lateral raises
barbell vertical press
dumbbell shrugs
barbell shrugs

Legs
db squats
one leg squats
quad extension (if you have it on your bench)
ham curls (if you have it on your bench)
ham glute raise negatives, or the whole exercise if you can
get on a step and do calf extensions adding db weight as necessary

minimum 20 mins cardio getting your heart at least above 120
I do 30-60 keeping my heart above 150