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  1. #1
    Member quiks's Avatar
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    Question Would this be OK? (Dumbbell and flat bench only)

    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
    -------------------------------------------------------------------
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  2. #2
    Perfecting perfection jhov's Avatar
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    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

    ps welcome to the boards bro!!!!!!!!!!
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  3. #3
    Member quiks's Avatar
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    thnx

    thnx for the info =)
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  4. #4
    Member quiks's Avatar
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    thnx

    thnx for the info =)
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  5. #5
    Registered User BigBoogie's Avatar
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    Bump on the dumbell squats.
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