This is my every other day full body routine. I don't go the the gym, and only have a basic bench, no cnow everyone recommends just doing a tried and tested routine, but each one I see has machines or some fancy stuff I don't have. My question is how would YOU change my routine, taking into account I have just a basic bench and weights? Oh, and I did have squats in there too, but I don't have a squat rack so once weights got heavier I stopped and swapped for deads. Cheers for any advice given.
Bench
Incline bench
Dumbbell flyes
Concentration curls
Palm in overhead dumbbell press
Dumbbell row
Dumbbell one arm triceps extensions
Side lateral raise
Deadlift
Barbell shrugs
Barbell calf raises
Sit ups
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Results 1 to 7 of 7
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08-23-2017, 05:02 AM #1Registered User
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Full body routine with basic bench at home.
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08-23-2017, 05:03 AM #2Moderator
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Do All Pros, Starting Strength or SL5x5. They all just require a barbell.
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08-23-2017, 05:46 AM #3Registered User
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you should add squats
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08-23-2017, 05:55 AM #4Team Monkey Arms
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Without a rack? Zercher squats are probably the easiest and safest option. You can just pick it up from and place it back down on the bench I suppose...Originally Posted by brenthopkins
Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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08-23-2017, 06:00 AM #5WOATbrah of peace :)
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A lot of machine exercises you will find have free weight variants that you can use. For example you can do leg curls and leg extensions using dumbbells and a bench. You can always clean the weight to do squats as well. However the weight you squat will likely be limited by how much you can clean.
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08-23-2017, 07:08 AM #6Unregistered User
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&Originally Posted by TheGymJim
Good calls lads.Originally Posted by sooby
I've done zerchers from a bench when racks where all taken! These IMO are easier than clean and front Squat for most people and you can load heavier.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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08-23-2017, 08:41 AM #7Registered User
- Join Date: Aug 2017
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Cheers SuffolkPunch, I started out by doing just the main compounds, but then added a few things along the way.
Sooby, that's what I used to do until it got too heavy.
Everyone else, thanks for pointing me to zerchers, I'll definitely be giving that ago. Would you add to routine, or alternate deads and squats?
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