"HOME GYM" 4 Day Split routine. Need advice. =)

[Carmaine]

Hi guys, I really need your expertise to help me gain size.

I'm sure you guys don't need to read an introductory essay so I hope this is short and concise enough:

- 5'6" 160lbs
- Consume 160-180 grams protein/day
- Don't have GYM membership (Cant afford...........for now)
- I have an Iron Gym pullup bar
- I was given an EZ Curl Bar with the following weights:
- 2 x 25lb. plates
- 8 x 5lb. plates
- 2 x 2 1/2 plates
- 1 25 lb. dumbbell


// Monday - BACK, ABS, LEGS

V-BAR PULL UPS = 3 x 10 reps
PULL UPS = 3 x 10 reps
SIDE TO SIDE CHINS = 3 x 10 reps
BARBELL SQUAT = 3 x 10 reps
LUNGES = 3 x 10 reps

Bicycle Sit Ups = 20 reps
hanging Leg Raise = 10 reps
Oblique Sit Ups = 20 reps
Lying Leg Raise = 10 reps
Russian Twist = 20 reps


// Tuesday - TRICEPS

SKULL CRUSHERS = 3 x 10 reps
1-ARM TRICEP CURL = 3 x 10 reps
PUSH UPS = 3 x 20 reps
DIPS = 3 x 10 reps


// Wednesday - REST DAY


// Thursday - BICEPS, ABS

CLOSE GRIP CURL = 3 x 10 reps
HAMMER CURL = 3 x 10 reps
REVERSE CURLS = 3 x 10 reps
CHIN-UPS = 2 x 10 reps

Bicycle Sit Ups = 20 reps
hanging Leg Raise = 10 reps
Oblique Sit Ups = 20 reps
Lying Leg Raise = 10 reps
Russian Twist = 20 reps


// Friday - SHOULDERS

MILITARY PRESS = 3 x 10 reps
FRONT DUMBBELL RAISE = 3 x 10 reps
UPRIGHT ROW = 3 x 8 reps
LATERAL RAISE = 3 x 10 reps


// Saturday - REST DAY

// Sunday - REST DAY

I understand that I have no CHEST exercises. This is because I cant find any that uses what I have. Although any ideas is what I need.

Thanks guys

[IcyGFX]

that sounds solid for no gym access

for chest i would throw in some db presses on your tricep day, although you have one dumbell...work each side individually, maybe 4 sets x 20 cause its only 20 lbs

[Carmaine]

Hey thanks Icy,

The dumbbell is actually 25 lbs. I'll probably throw in a 3 set of 12 on each side to start it off and then progress the sets further. Down the line though, I'm not sure if I'll be adding size to that area because of the consistency of using low weights. Other than the push ups and dips, this will just be a "tone-up" routine for my chest.

Any other ideas?

[Uncle Ben]

Reinvest protein money into a gym membership.

Taking in 180g protein isn't going to be nearly as beneficial as going to a real gym.

[Carmaine]

Reinvest protein money into a gym membership.

Taking in 180g protein isn't going to be nearly as beneficial as going to a real gym.

Hey Uncle Ben, thanks for the advice! =)

While I do understand that nothing creates a better body than a gym, my main goal for this
was to establish a routine based off of what I have. If I DID purchase the barbell, EZ curl bar and
weights, it would have probably costed me around $100-$150? dollars, which is about a 3rd
of a year's membership here. With that, I probably would opt for the gym. But thankfully,
they were given to me by disposition last month. =P I figured that with this, I don't need
a gym membership.....yet, when I have a good standard set of weights sufficient enough to
help me make gains. It's amazing how much workouts you can perform with just the EZ-Curl
bar! =)

As far as protein intake vs. gym price, I would normally consume 1 1/2 scoop(40g) of
ISO-100 a day. On a workout day, I would consume 2. Everything else is from fish, eggs,
chicken, lean beef, peanut butter and more which is what I would normally consume on a
daily basis even before starting this workout regiment. All's fairly inexpensive aside from the
powder which still lasts a while considering my intake/day.

[Uncle Ben]

You can't work chest very easily. You won't have enough load for substantial gains on squats, deadlifts, or rows.

Iso-100 is $24.99 for 2lbs. 2lbs yields 32 servings @ 1 scoop per serving. You're spending $30/month in protein. Based on your post above, gyms are $150 for 4 months, or $37.50/month. So for $7.50 more, you can see much better gains.

So, you could keep running a patchwork routine with inadequate load, or you could invest in a gym membership and really improve. Your call.

[coleirvine]

Have to agree with Ben on that. you could do some bench with the EZ curl lol but its probably not worth the effort. gym membership is only 30 bucks around my way. but im sure you can scrape up 2 extra bucks a week.

[VKH]

You need to do more push ups, more kinds of push ups. You can get a pretty good chest work out by mixing it up with several different push up routines.

Try adding all of these to your tricep days (all of these work triceps and chest). Focus on doing really slow push ups to keep the pressure on.

incline push ups
diamond push ups
spiderman push ups
alternating toe touch push ups
T push ups

furthermore, if you have 2 chairs you can use, you can also add some dips in there. Killer lower chest work out!

[creationd]

Hi guys, I really need your expertise to help me gain size.

I'm sure you guys don't need to read an introductory essay so I hope this is short and concise enough:

- 5'6" 160lbs
- Consume 160-180 grams protein/day
- Don't have GYM membership (Cant afford...........for now)
- I have an Iron Gym pullup bar
- I was given an EZ Curl Bar with the following weights:
- 2 x 25lb. plates
- 8 x 5lb. plates
- 2 x 2 1/2 plates
- 1 25 lb. dumbbell


// Monday - BACK, ABS, LEGS

V-BAR PULL UPS = 3 x 10 reps
PULL UPS = 3 x 10 reps
SIDE TO SIDE CHINS = 3 x 10 reps
BARBELL SQUAT = 3 x 10 reps
LUNGES = 3 x 10 reps

Bicycle Sit Ups = 20 reps
hanging Leg Raise = 10 reps
Oblique Sit Ups = 20 reps
Lying Leg Raise = 10 reps
Russian Twist = 20 reps


// Tuesday - TRICEPS

SKULL CRUSHERS = 3 x 10 reps
1-ARM TRICEP CURL = 3 x 10 reps
PUSH UPS = 3 x 20 reps
DIPS = 3 x 10 reps


// Wednesday - REST DAY


// Thursday - BICEPS, ABS

CLOSE GRIP CURL = 3 x 10 reps
HAMMER CURL = 3 x 10 reps
REVERSE CURLS = 3 x 10 reps
CHIN-UPS = 2 x 10 reps

Bicycle Sit Ups = 20 reps
hanging Leg Raise = 10 reps
Oblique Sit Ups = 20 reps
Lying Leg Raise = 10 reps
Russian Twist = 20 reps


// Friday - SHOULDERS

MILITARY PRESS = 3 x 10 reps
FRONT DUMBBELL RAISE = 3 x 10 reps
UPRIGHT ROW = 3 x 8 reps
LATERAL RAISE = 3 x 10 reps


// Saturday - REST DAY

// Sunday - REST DAY

I understand that I have no CHEST exercises. This is because I cant find any that uses what I have. Although any ideas is what I need.

Thanks guys

One thing you can do for chest is push-ups with a 25lb plate on your back (may need someone to balance it for you), buy some of those push-up handles or make some, if low on funds.

[Carmaine]

@Uncle Ben:
Hahaha, believe it or not, you've given me some motivation. Since I seem to be applying for a
gym inevitably; until that time, I want to conduct an experiment on what I have for 5 months
and see how lean and built I can get with this. I will post my "before measurements" when I
get home. (Don't have measuring tape at work. =P)

@VKH:
I'm definitely intrigued by your suggestions. I might change my Wednesday rest day and make
it just for Chest for a 5 day split.

@creationd:
Actually, I may have a friend that has a 50lb adjustable weighted vest, which is also good for
my pull-ups/chin-ups. I'll ask hahahaha. Great idea. Thanks! =)

[Uncle Ben]

@Uncle Ben:
Hahaha, believe it or not, you've given me some motivation. Since I seem to be applying for a
gym inevitably; until that time, I want to conduct an experiment on what I have for 5 months
and see how lean and built I can get with this. I will post my "before measurements" when I
get home. (Don't have measuring tape at work. =P)

You're going to waste 5 months, and will have to spend a few months compensating for your unbalanced physique.