Hello, i used to workout at a gym but due to personal matters
i workout at home. I only have a flat bench and a few sets of dumbbells (4kg, 6kg, 8kg, 10kg, 12kg) and im planning to get more dumbbells if they are needed for the following routine. However at the moment i cannot purchase an incline bench til november or so. I will be greatly thankful if you could check my work out and see if it OK to follow.
thanx
btw its a 5 day split
Day 1 Chest/Abs
CHEST
Bent Arm DB Pullovers 5 X 15, 12, 10, 8, 6
Flat DB Bench Press 5 X 15, 12, 10, 8, 6
Flat DB Flyes 5 X 15, 12, 10, 8, 6
ABS
Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches 3 X 15,15,15
side bends 3 X 15,15,15 (each side)
leg raises 3 X 15,15,15
----------------------------------------------------------
Day 2 Back
BACK
One-Arm DB Rows 4 X 12, 10, 8, 6
Bent Over Two DB Rows 3 X 12,10,8
DB Shrugs 3 X 12,10,8
Pull Ups 3 x (each to failure)
-----------------------------------------------------------
Day 3 Legs
LEGS
Walking DB Lunges 4 X 15, 12, 10, 8 (per leg)
QUADS
Sissy Squats 3 X 15,15,15
HAMSTRINGS
DB Romanian Deadlifts 4 X 15,12,10,8
CALVES
Single Leg Standing DB Calf Raise 4 X 15
------------------------------------------------------------
Day 4 Shoulders/ABS
SHOULDERS
Arnold DB Presses 4 X 12, 10, 8, 6
DB Lateral Raises 4 X 12, 10, 8, 6
DB Front Raises 4 X 12, 10, 8, 6
ABS
Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches 3 X 15,15,15
side bends 3 X 15,15,15 (each side)
leg raise 3 X 15,15,15
----------------------------------------------------------------
Day 5 Arms
TRICEPS
One-Arm Overhead DB Extension 3 X 12,10,8
1-Arm Supinated DB Extension 3 X 12,10,8
Lying Pronated DB Extension 3 X 12, 10, 8
BICEPS
Standing Alternate DB Curls 3 X 12,10,8
Seated DB Hammer Curls 3 X 12,10,8
DB Concentration Curls 3 X 12, 10, 8
FORARMS
Palms-Down DB Wrist Curls 3 X 15, 12, 10, 8
Palms-Up DB Wrist Curls 3 X 15, 12, 10, 8
-------------------------------------------------------------------
Re: Would this be OK? (Dumbbell and flat bench only)
Originally posted by quiks Hello, i used to workout at a gym but due to personal matters
i workout at home. I only have a flat bench and a few sets of dumbbells (4kg, 6kg, 8kg, 10kg, 12kg) and im planning to get more dumbbells if they are needed for the following routine. However at the moment i cannot purchase an incline bench til november or so. I will be greatly thankful if you could check my work out and see if it OK to follow.
thanx
btw its a 5 day split
Day 1 Chest/Abs
CHEST
Bent Arm DB Pullovers 5 X 15, 12, 10, 8, 6
Flat DB Bench Press 5 X 15, 12, 10, 8, 6
Flat DB Flyes 5 X 15, 12, 10, 8, 6
ABS
Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches 3 X 15,15,15
side bends 3 X 15,15,15 (each side)
leg raises 3 X 15,15,15
----------------------------------------------------------
Day 2 Back
BACK
One-Arm DB Rows 4 X 12, 10, 8, 6
Bent Over Two DB Rows 3 X 12,10,8
DB Shrugs 3 X 12,10,8
Pull Ups 3 x (each to failure)
-----------------------------------------------------------
Day 3 Legs
LEGS
Walking DB Lunges 4 X 15, 12, 10, 8 (per leg)
QUADS
Sissy Squats 3 X 15,15,15
HAMSTRINGS
DB Romanian Deadlifts 4 X 15,12,10,8
CALVES
Single Leg Standing DB Calf Raise 4 X 15
------------------------------------------------------------
Day 4 Shoulders/ABS
SHOULDERS
Arnold DB Presses 4 X 12, 10, 8, 6
DB Lateral Raises 4 X 12, 10, 8, 6
DB Front Raises 4 X 12, 10, 8, 6
ABS
Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches 3 X 15,15,15
side bends 3 X 15,15,15 (each side)
leg raise 3 X 15,15,15
----------------------------------------------------------------
Day 5 Arms
TRICEPS
One-Arm Overhead DB Extension 3 X 12,10,8
1-Arm Supinated DB Extension 3 X 12,10,8
Lying Pronated DB Extension 3 X 12, 10, 8
BICEPS
Standing Alternate DB Curls 3 X 12,10,8
Seated DB Hammer Curls 3 X 12,10,8
DB Concentration Curls 3 X 12, 10, 8
FORARMS
Palms-Down DB Wrist Curls 3 X 15, 12, 10, 8
Palms-Up DB Wrist Curls 3 X 15, 12, 10, 8
-------------------------------------------------------------------
-day 1 looks ok to me bro. i only do 2 exercises for abs but it is ur choice
-day 2 looks good but add weight to the pullups instead, just hold the db between ur legs. u can also do flat bench lying db rows
-day 3 i would try db squats for legs. also try step ups when u are sick of lunges
-day 4 arnold presses are dangerous bro. try db milatary press instead. u can also try cuban pess/rotation and db clean and press. add some reverse flyes for rear deltoid
-day5 get a dip station if u can, or make ur own. dips behind the back between 2 benches with weight over legs are great but dangerous. biceps and forearms look ok for the equipment u have bro.
just some observations i made. hope this helps ya.
any ore help just ask bro
peace
j
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