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  1. #1
    Registered User Last2WalK's Avatar
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    Good workout plan?

    I haven’t been working out in the last 7 years. I started two weeks ago and I’ve been doing random workouts. Where can I get a solid workout plan to lose a little fat and gain some muscle? I have a weight bench, 1 25lb dumbbell, 1 20lb kettlebel and a stationary bike. Thanks
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  2. #2
    Registered User tommy4life's Avatar
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    Does the bench come with a barbell+weights?
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Is the dumbbell adjustable or fixed weight?

    I guess you could do bench press with the DB and KB, switching the weights for every set to keep it balanced overall. Not ideal, but better than nothing.

    Same with rowing and shoulder press.

    Goblet squats, weighted lunges, weighted step ups, kettlebell swings, 1-leg RDL, should all cover legs.

    Kettlebells are actually a great workout. Check out Mark Wildman, Eric Leija, and Pavel Tsatsouline on Youtube, you'll see many exercises. Maybe later you can pick up a heavier KB and/or some additional equipment.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  4. #4
    Registered User Last2WalK's Avatar
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    Originally Posted by tommy4life View Post
    Does the bench come with a barbell+weights?
    Yes it has 2 - 25lb and 2 - 15lb weights
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  5. #5
    Registered User Last2WalK's Avatar
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    Last2WalK is offline
    Originally Posted by ECGordyn View Post
    Is the dumbbell adjustable or fixed weight?

    I guess you could do bench press with the DB and KB, switching the weights for every set to keep it balanced overall. Not ideal, but better than nothing.

    Same with rowing and shoulder press.

    Goblet squats, weighted lunges, weighted step ups, kettlebell swings, 1-leg RDL, should all cover legs.

    Kettlebells are actually a great workout. Check out Mark Wildman, Eric Leija, and Pavel Tsatsouline on Youtube, you'll see many exercises. Maybe later you can pick up a heavier KB and/or some additional equipment.
    The dumbbell is adjustable, I have 4 - 5lb and 4 - 2 1/2lb weights.

    Thanks for the information!
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  6. #6
    Registered User tommy4life's Avatar
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    tommy4life is offline
    You can do allpro
    https://forum.bodybuilding.com/showthread.php?t=4195843

    Just replace squats with front squats and powerclean the weight up, or use lunges
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