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limited equipment need routine

R

Rulz1234

Guest
Gday guys,
My life style at the moment doesn't really allow for getting to the gym i have been working out for about 2 months now dropped a decent amount of weight and have added a bit of mass, i am happy so far.

The equipment i have at the moment are
A curved bar
A bar bell
2 x Dumbells

i work out 3 - 4 times a week
however i cannot have any of the larger equipment (bench) as id get my rear end kicked by the other occupants of the house.

Would you guys be able to offer me a better training routine i can use with the equipment i have
 
could do this , but slightly modified removing the workouts that require a bench

Monday - chest/back:

* Chest dips or bench dip - 4 sets of max reps
* Deep push ups (with hands on dumbbells) - 4 sets fo 12 reps
* Dumbbell flys - 3 sets fo 10 reps
* Bent over barbell row - 4 sets of 10 reps
* One arm dumbbell row - 4 sets of 10 reps
* Upright row - 3 sets of 8 reps


Tuesday:

* Rest day/light cardio/abs


Wednesday - legs:

* Squats - 4 sets of 12,10,10,8 reps
* Dumbbell lunges - 3 sets (6 on each leg)
* Deadlifts - 3 sets of 10 reps
* Standing calf raise (holding dumbbell) - 5 sets - 15,12,10,8,8


Thursday:

* Rest day/light cardio/abs


Friday - shoulders/arms:

* Military press - 4 sets of 10 reps
* Dumbbell lateral raise - 3 sets of 10 reps
* Bench over reverse fly - 3 sets of 10 reps
* Barbell bicep curl - 5 sets of 10 reps
* French press - 5 sets of 10 reps


Saturday & Sunday:

* Days off/rest days
 
Or simplify even further:

Squat
Military
Row
Deadlift

3 x week, throw in some arm work once per week if you want. It doesn't have to be complicated, just effective. Depends on your goals as well.
 
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