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    Registered User bigbom77's Avatar
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    Covid lockdown home workout program

    Well thought i would post on here for the first time and introduce myself and would like to say hi you you all.

    Just a bit about myself, i have casually gone to the gym on and off since being 16 years old, (i am now 43!) but around 3 years ago i weighed 225lb and decieded it was time to get serious and get myself back in shape and lose the excess pounds. I got myself back in the gym and drastically cleaned up my diet and i am now around 183lb and have managed to sucessfully maintain it.

    since the gyms have been closed i've been training from home. I used to train 1 muscle type per day, but have deceided to try a 6 day push, pull leg program.

    My aim is to maintain my muscle mass and get/keep lean.

    The equipment i have at my disposal are; weight plates, dumbell bars, EZ bar, resistance bands ab roller and an adjustable bench.

    As you can see my program below, please feel free to comment or give constructive criticism on it as i am always looking for ways to improve it;

    MONDAY
    Chest
    Dumbell bench press - 4 sets of 12 - 36kg
    Incline dumbell bench press - 4 sets of 12 - 24kg
    Close grip incline dumbell press - 4 sets of 12 - 16kg

    Shoulders
    Dumbell shoulder press - 4 sets of 12 - 20kg
    Dumbell front lateral raise - 4 sets of 12 - 14kg
    Side lateral raise - 4 sets of 12 - 6kg

    Triceps
    Skull crushers (EZ bar) - 4 sets of 12 - 26kg
    Single arm dumbell tricep extention (lying on bench) - 4 sets of 12 - 12kg
    Bent over tricep kickbacks - 4 sets of 12 - 12kg

    TUESDAY - start off with a 4 mile run first thing in the morning
    Biceps
    Dumbell curls - 4 sets of 20 - 16kg
    Hammer curls - 4 sets of 20 - 16kg
    Dumbell cross body hammer curls - 4 sets of 20 - 16kg
    Decline dumbell hammer curl - 4 sets of 20 - 16kg

    Back
    Single arm dumbell row - 4 sets of 12 - 30kg
    Bent over dumbell row - 4 sets of 12 - 18kg
    Commando row - 4 sets of 20 - 16kg
    Dumbell pullover - 4 sets of 12 - 18kg

    Core
    Planks - 4 sets - 90 second hold
    Toe taps 4 sets of 100
    Sit ups - 4 sets of 20
    Knee to elbow - 4 sets of 40
    Bench leg raises - 4 sets of 30

    WEDNESDAY - start off with a 4 mile run first thing in the morning
    Legs
    EZ bar deadlift - 4 sets of 12 - 70kg
    Standing dumbell calf raise - 4 sets of 30 - 30kg
    Dumbell goblet squats - 4 sets of 12 - 30kg
    Step ups - 4 sets of 12(each leg) - 12kg

    Core
    Side planks - 1 set each of 90,80,70,60 seconds
    Hollow hold - 40 second hold for 40 sets
    Plank crunches - 4 sets of 20
    Scissors - 4 sets of 50
    1 arm V ups - 4 sets of 20

    THURSDAY - start off with a 4 mile run first thing in the morning
    Chest
    Dumbell bench press - 4 sets of 12 - 36kg
    Incline dumbell bench press - 4 sets of 12 - 24kg
    Dumbell flies - 4 sets of 12 - 15kg

    Shoulders
    Resistance band lateral raise 4 sets of 20
    Arnold press - 4 sets of 12 - 12kg
    Shoulder press - 4 sets of 12 - 20kg

    Triceps
    Dips - 4 sets of 20
    Overhead tricep extention 4 sets of 12 - 26kg
    Resistance band single arm tricep pulldown - 4 sets of 20
    Press ups - 1 set each of 50,40,30,20,10

    FRIDAY - start off with a 4 mile run first thing in the morning
    Biceps
    EZ bar curl - 4 sets of 12 - 20kg
    Single arm preaher curl - 4 sets of 12 - 20kg
    Isolated dumbell curl - 4 sets of 12 - 14kg
    Seated incline dumbell curl - 4 sets of 12 - 10kg

    Back
    Shrugs - 4 sets of 12 - 34kg
    Resistance band seated back row - 4 sets of 12
    Resistance band good mornings - 4 sets of 12
    Resistance band standing lat pulldown - 4 sets of 12

    SATURDAY
    Legs
    Dumbell clean - 4 sets of 12 - 10kg
    Seated dumbell leg extention - 4 sets of 20 - 12kg
    Lying dumbell leg curl - 4 sets of 20 - 12kg
    Dumbell leg split squat - 4 sets of 12 (each leg) - 10kg

    Core
    Crunch kicks - 4 sets of 20 - 6kg
    Russian twists - 4 sets of 50 - 10 kg plate
    Plate site ups - 4 sets of 20 -5kg
    Dumbell side bends - 4 sets of 30 - 20kg
    Ab rolls - 4 sets of 20

    SUNDAY - REST DAY
    Bench - 140kg x2RM
    Squat - 130kg x2RM
    Deadlift - 170kg x2RM
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