Reply
Results 1 to 3 of 3
  1. #1
    Registered User tpreston92's Avatar
    Join Date: May 2016
    Age: 28
    Posts: 298
    Rep Power: 100
    tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10)
    tpreston92 is offline

    Home workout programme - is it any good?

    I'm based in the UK and we have not been given a date yet when the gyms reopen.

    I bought a bench and barbell/dumbell set when lockdown first started in March.

    I have:
    2 x 15kg plates
    4 x 10kg plates
    4 x 5kg plates
    4 x 2.5kg plates
    6 x 1kg plates
    6 x 0.5kg plates

    I've been following the below programme:

    Monday: Upper Body

    Barbell bench pess 3 x 15
    Pendlay row 3 x 15
    Overhead press 3 x 15
    Band lat Pulldowns 3 x 15
    Incline dumbbell press 3 x 15
    (Superset:
    1. Upright row 3 x 15
    2. Tricep dips 3 x 20)
    (Superset:
    1. Rear delt flyes 2 x 12-15
    2. Bicep curls (wide) 3 x 15

    Tuesday: Lower Body (Quadriceps)

    Barbell squat 3 x 15
    Dumbbell lunges 3 x 15 (each leg)
    Hack squat 3 x 15
    Dumbbell bulgarian split squat 3 x 15
    Hip thrusts 3 x 15
    Calf raises 3 x 20

    Wednesday (Rest Day)

    Thursday: Pull

    Barbell rows 3 x 15
    Bent over dumbbell row 3 x 15
    Chest supported row 3 x 15
    Band rows 3 x 15
    Dumbbell shrugs 3 x 15
    Barbell bicep curl narrow grip 3 x 15
    Dumbbell incline hammer curl 3 x 15

    Friday: Push

    Dumbbell bench press 3 x 15
    Dumbbell shoulder press 3 x 15
    Decline bench press 3 x 15
    Incline dumbbell flyes 3 x 15
    Close grip bench press 3 x 15
    Standing lateral raises 3 x 15
    Skullcrushers 3 x 15

    Saturday: Lower Body (Hamstrings)

    Deadlift 3 x 15
    Romanian deadlift 3 x 15
    Dumbbell deadlift 3 x 15
    Good mornings 3 x 15
    Hip thrusts 3 x 15
    Calf raises 3 x 20

    Sunday (Rest Day)

    Are there any improvements that can be made to the programme to make it optimal for progression, baring in mind that I can't lift as heavy as I usually would? I've tried increasing rep range to compensate for this.

    I struggle with squats as I don't have a squat rack so can only squat what weight I am able to lift over my head to place on my back. Also do not have a pull up bar so struggling with pull down movements.

    I am finding motivation a real issue at the moment as working out from home doesn't have the same feel as being at the gym. Also with me not being able to do the heavy compound lifts as I usually would it makes me think what's the point? Need inspiring again.
    Last edited by tpreston92; 06-30-2020 at 02:26 AM.
    Reply With Quote

  2. #2
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 1,357
    Rep Power: 7173
    paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000)
    paulinkansas is online now
    Do your shoulders hurt? If so, you may want to cut back on the volume of your push. Cut back on incline bench/flyes. You also need a progression scheme, either an increase in reps or an increase in weight or a combination of both. You can do squats with dumb bells. Set aside a dedicated area in your domicile for working out. That should give you the mental focus for inspiration. Decorate that area like a gym.
    Reply With Quote

  3. #3
    Registered User tpreston92's Avatar
    Join Date: May 2016
    Age: 28
    Posts: 298
    Rep Power: 100
    tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10) tpreston92 is on a distinguished road. (+10)
    tpreston92 is offline
    Originally Posted by paulinkansas View Post
    Do your shoulders hurt? If so, you may want to cut back on the volume of your push. Cut back on incline bench/flyes. You also need a progression scheme, either an increase in reps or an increase in weight or a combination of both. You can do squats with dumb bells. Set aside a dedicated area in your domicile for working out. That should give you the mental focus for inspiration. Decorate that area like a gym.
    Shoulders are OK so far, but I am not shifting as much weight as I was in the gym so I've increase volume.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts