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    Registered User 6gears's Avatar
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    Age: 49
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    Home workout program with free weights

    I am working out at home based on a free weight routine, no pull up bar either as it damaged my door.

    Deadlifts are difficult as I don’t have full size plates and not very heavy weight, although I have enough weight for the rest of the exercises to be hard at the rep range given

    Just wondered what you think of this routine I made, it’s based on HYPERTROPHY and POWER:

    HYPERTROPHY UPPER
    Chest: Bench press - 10 x 3
    Chest: DB flys - 12 x 3
    Back: Bent over rows - 10 x 3
    Shoulders: Lat raises - 10 x 3
    Shoulders: Shrugs - 12 x 3
    Shoulders: Front raises - 12 x 3
    Tri’s: Skull crushers - 12 x 3
    Bi’s: Barbell hammer curls - 10 x 3

    HYPERTROPHY LOWER
    Legs: Squats - 10 x 3
    Quads: Goblet squats - 12 x 3
    Hamstring: Romanian deadlift - 12 x 3
    Quads: Lunges - 20 x 3
    Calf’s: Barbell Calf Raises - 12 x 3
    Abs

    REST ——————————————

    POWER UPPER
    Back: Face pulls - 10 x 3
    Back: Bent over rows - 6 x 4
    Chest: Bench Press - 5 x 5
    Chest: Incline DB bench press - 6 x 4
    Shoulders: Upright rows - 8 x 3
    Shoulders: Overhead press - 5 x 5
    Tri’s: Tricep extension - 12 x 3
    Bi’s: Bicep barbell curls 10 x 3

    POWER LOWER
    Lower Back/Hams: Deficit Deadlift - 8 x 3
    Legs: Squats 5x5
    Quads: Lunges - 14 x 3
    Quads: Bulgarian split squats 6 x 3 (each leg)
    Calf’s: Single leg calf raises - 5 x 5 (ea leg)
    Abs

    REST ——————————————
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