Beginner - in a bad shape - help needed setting up a home workout schedule

[TooFatRN]

Hi guys,

this world lockdown made me thinking that I really should workout now. Too much eating and baking to kill the time haha.. Some information about me and the equipment at home

Me

Age: 28
Height: 1.80cm (5 feet 10)
Weight: 80kg (177lbs)

Equipment

2 dumbbells
Bar for squats/bp/deadlift (only 58kg 128lbs available in this moment) should be enough?


I am out of shape, I have no cardio and my goal is to lose my fat and eventually gain muscle size.


I will be building a squat/bp rack this weekend. What could be a good schedule to do for me?

A few years ago I did a schedule with 5 exercises (A/B) and it was one of the most popular around here but now I am lost to be honest. Also really need to do cardio this time.

Thanks guys.

[TooFatRN]

Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10 of Reverse Flies 3x10
Calf raises 2x15/Overhead Extension 2x10 Superset

B dit:

Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Pull Ups 3x8
Ab work 2x15/Bicep curls 2x10 Superset


This could be fine?

3 days a week and doing 4 times a week a cardio workout inside the house.

Goal is to lose fat. Gaining muscles will be impossible, I know this, but I need a good starting point to get everything rolling again.

[BeginnerGainz]

Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10 of Reverse Flies 3x10
Calf raises 2x15/Overhead Extension 2x10 Superset

B dit:

Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Pull Ups 3x8
Ab work 2x15/Bicep curls 2x10 Superset


This could be fine?

3 days a week and doing 4 times a week a cardio workout inside the house.

Goal is to lose fat. Gaining muscles will be impossible, I know this, but I need a good starting point to get everything rolling again.

Looks good

[paulinkansas]

Looks good. In 3 to 6 months, you'll want to do a little more. For example, Overhead Press, 3x5. You may want to do Overhead Press 2x5 and Arnold Press 2x5 in the same workout.

[TheShadowMan]

If you don't have a rack yet but want to squat, benchpress, and shoulder press, you could use barbell hack squats and floor presses. Neither require spotters, and are pretty effective. For shoulder pressing, the clean & press is a good one to use(you can also do the "shortcut" some people use and clean the weight once, and continue repping out the overhead press portion of the lift). Actually works the whole body very hard once you get the form down.

[Animal2692]

If you don't have a rack yet but want to squat, benchpress, and shoulder press, you could use barbell hack squats and floor presses. Neither require spotters, and are pretty effective. For shoulder pressing, the clean & press is a good one to use. Actually works the whole body very hard once you get the form down.

Or front squats. Clean it and go into front squats. May need to do higher reps as a result. This may sound crazy but I used to use the dip bars on my dip/pull up station for squatting back when I had weights. They held 300lbs plus my body weight hanging from it.

[TheShadowMan]

Or front squats. Clean it and go into front squats. May need to do higher reps as a result. This may sound crazy but I used to use the dip bars on my dip/pull up station for squatting back when I had weights. They held 300lbs plus my body weight hanging from it.

A full clean & press has a front squat in it(albeit an explosive one so not too much time under tension for that part of it), but it's still a good exercise on it's own away from c and p's. Also, wouldn't the bar roll off dip bars? And since they're way narrower than the bar's width, that'd cause a lot of shaking when loading plates?