Jack
06-Jun-2003, 10:01 AM
Hey, I have no gym and no bench and so I've devised this workout.
Upper Body
Pullups - I have a pullup bar, so its not a problem - these should deal with my upper back, lats, post. delts and biceps.
Paralell bar dips - I will hopefully be getting some P-Bars shortly, this exercise should work my chest, triceps, and front delts. I have no bench and pressing off of a bed is so dodgy for reaching failure, while with dips I can fail safely.
Lower Body
Overhead squat - I need a heavier weight for normal squatting, with no rack. I normally need to mil. press the weight up and rest it on my traps to do normal squats. Overhead squat means I can use less weight and be in more control whilst working my legs, and also provides additional core strength.
Deadlift - I have the right equipment to do these safely.
Midsection (rectus abdomis, obliques, lower back)
Crunch, Reverse Crunch, Twist Crunch, Side V-Ups, Reverse Trunk Twists, back bridges Deadlift will also help to work lower back
I was thinking of doing fullbody twice a week
Monday:
3 sets of Pullups to failure
3 sets of Dips to failure
3 sets of Overhead Squats 8-12, tough but not to failure
2 sets of Crunches
2 sets of R. Crunches
2 sets of Twist Crunches
Thursday:
3 sets of Chins to failure
3 sets of Dips to failure
3 sets of Deadlift, failure on last set (8-12 reps)
2 sets of Side V-Ups
2 sets of Reverse Trunk Twists
2 sets of Back Bridges
With, of course, thorough warmups and cooldowns, with cardio thrown in throughout the week when I feel like it.
My goals are Strength, Size, Health, and Flexibility. I havn't been training for a few months now and physically I feel unfit and tight. My knees and back ache and I feel I need to get back into shape. Is it ok to be doing Dips and chins twice a week, with squats only once and deadlifts only once?
Jack
Upper Body
Pullups - I have a pullup bar, so its not a problem - these should deal with my upper back, lats, post. delts and biceps.
Paralell bar dips - I will hopefully be getting some P-Bars shortly, this exercise should work my chest, triceps, and front delts. I have no bench and pressing off of a bed is so dodgy for reaching failure, while with dips I can fail safely.
Lower Body
Overhead squat - I need a heavier weight for normal squatting, with no rack. I normally need to mil. press the weight up and rest it on my traps to do normal squats. Overhead squat means I can use less weight and be in more control whilst working my legs, and also provides additional core strength.
Deadlift - I have the right equipment to do these safely.
Midsection (rectus abdomis, obliques, lower back)
Crunch, Reverse Crunch, Twist Crunch, Side V-Ups, Reverse Trunk Twists, back bridges Deadlift will also help to work lower back
I was thinking of doing fullbody twice a week
Monday:
3 sets of Pullups to failure
3 sets of Dips to failure
3 sets of Overhead Squats 8-12, tough but not to failure
2 sets of Crunches
2 sets of R. Crunches
2 sets of Twist Crunches
Thursday:
3 sets of Chins to failure
3 sets of Dips to failure
3 sets of Deadlift, failure on last set (8-12 reps)
2 sets of Side V-Ups
2 sets of Reverse Trunk Twists
2 sets of Back Bridges
With, of course, thorough warmups and cooldowns, with cardio thrown in throughout the week when I feel like it.
My goals are Strength, Size, Health, and Flexibility. I havn't been training for a few months now and physically I feel unfit and tight. My knees and back ache and I feel I need to get back into shape. Is it ok to be doing Dips and chins twice a week, with squats only once and deadlifts only once?
Jack