Help me create a routine

[drdavidge]

Hey, I’m a 34M who hasn’t really hit the gym regularly for about 8 years. I recently moved into anew building a a decent gym inside and wanted to put together some sort of routine for getting to the gym ~3x a week. Not overweight and the goal is just to tone up, build some muscle, and improve overall health. Was never much of a cardio guy but would take a bike ride over a treadmill any day. Day 1 was yesterday when I did some incline dumbbell press, flat dumbbells, a few different tri exercises, and a quick 15 mins on a bike. Any suggestions? For a detailed plan for me? Thanks.

[17mahmoods]

Lots of 3 day routines in the stickies.

[Luca2]

Pick any one you like

GreySkull LP
http://www.powerliftingtowin.com/greyskull-lp/

Viking’s
https://forum.bodybuilding.com/showt...hp?t=172565211

Candito's
http://www.canditotraininghq.com/free-programs/

Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931

GZPLC
https://forum.bodybuilding.com/showt...hp?t=174476351

Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431

Stronglifts
http://stronglifts.com/5x5/

Starting Strength
https://forum.bodybuilding.com/showt...hp?t=158406513

Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761

Powerlifting to Win
http://www.powerliftingtowin.com/programmingtowin/

Beginner’s Powerbuilding
https://forum.bodybuilding.com/showt...hp?t=169993933

Phrak’s GSLP
https://www.reddit.com/r/Fitness/wiki/phraks-gslp

[drdavidge]

Forgot one big detail.. the gym doesn't have a barbell.. just free weights!

[davisj3537]

Forgot one big detail.. the gym doesn't have a barbell.. just free weights!

No offense, but it sounds more like a retirement community than a gym. All jokes aside you can still get by with dumbells, but it really puts a burden on your training. Your results will be significantly lower than those of your peers because the programming is more complex and less efficient due to low ability to stimulate growth and CNS overreaching.

[drdavidge]

Not looking to become superman here, just trying to get a bit healthier and get some sort of consistent workout in.

[LactoseTolerant]

Have you been doing any consistent training since you last posted?

[bob2589]

Fierce 5 has a dumbell routine, but as Davis said the results are not comparable to a BB centric programme. Better than aimlessly throwing weights around without guidance though.

Is there not a gym within commuting distance that has a more complete set up?

If not I'd recommend the F5 dumbell programme as per the above link.

[drdavidge]

I'll check that out. Thanks. Let me know if any other ideas.

Have another gym a few blocks away but this one is in my building and I have trouble enough getting there 3x a week already. Priority 1 is to actually get to the gym and I want to make that as achievable as possible!

[CommitmentRulz]

Not looking to become superman here, just trying to get a bit healthier and get some sort of consistent workout in.

IMO, unless there is a certain level of intensity and progressive overload, you're likely to accomplish little. Of course, something is better than nothing, but without ongoing effort, I doubt anyone but you (and maybe not you) can ever tell an iota of difference.

I'm not trying to negate your intentions. The idea that you want to develop a habit and be consistent is good! It's just that you can go in virtually ANY "fitness center" in America and see guys who have been "working out" (I use that term loosely) for 5 years with absolutely zero change in their body over those 5 years. Good luck.