Program with Limited Equipment.

[Vita]

So, i'm hoping i can maybe get some help from this site...

i am having to give my bench and rack back to a friend (borrowed) now that he's got room.

what i'm left with is the following:

pullup/dip/pushup/knee raise station
jump rope
oly 45lb bar
300lbs weight
two dumbells (that take oly sized weights)
oly curl bar.


i run m/w/f for ~3 miles. i'm hoping to set something up that'll fit in t/r/s, and maybe focus on core work on m/w/f.

what would you do?

[CosmicFish]

Save up and buy yourself a rack and a bench. Seriously! I'm guessing though that it's not an option for you?

First of all I should qualify this advice by pointing out that I'm a beginner myself.

The fact that you've still got a pullup and dip station is good. For pulling motions you can do pullups and upright rows (or bent-over rows - personally I don't like them though).

For pushing motions you can do dips and overhead press. The latter provided you're happy getting the weight up to and back down from shoulder height without the help of a cage.

For legs you can do deadlifts and good mornings. Squatting could be awkward though.

There are plenty of clever alternatives to the basic exercises. One of the more experienced lifters will likely be along to advise on that soon.

[blessed_samurai]

You can do plenty of stuff-
push presses, bent presses, db shoulder press, db floor press, db floor flyes, dips, Pendlay rows, 1 arm rows, pull ups, high pulls, RDLs, hack squats, deadlifts, OH squats. If you want to front squat, just clean teh bar up. If you want to zercher squat, put some blocks under the 45s and zercher deadlift it up and hit the zercher squats.

So, on T, Th, Sat hit a pushing, a pulling, a posterior chain, and a leg movement. Throw in some arms and RC as needed.

[Crimson_Stone]

Snatches. 1-Arm Snatches

Clean & Press

Pullups. Rope Pullups. Build up to 1-Arm Pullups

Pushups. 1-Arm Pushups

Use the dumbells as Ab-rollers and use a variety of rollouts to strengthen the core to build up for a 1-Arm Rollout.