Need a weights programme for home workout please
Discussion
I have finally sorted myself with an adjustable weights bench and decent quantity of free weights, dumbell bars and long bar etc. Now i just need a decent programme to work with.
At present I have more or less sorted my chest routine -
flat bench press 3 x 10
incline bench press 3 x 10
flat pec flys 3 x 10
incline flys 3 x 10
Bicep work I am doing seated curls, standing curls and hammer curls.
I just need a few exercises for back, triceps and any other recommendations please??
I would prefer to be in a gym than working out at home, but shift work and childcare means i cannot get the time i need.
At present I have more or less sorted my chest routine -
flat bench press 3 x 10
incline bench press 3 x 10
flat pec flys 3 x 10
incline flys 3 x 10
Bicep work I am doing seated curls, standing curls and hammer curls.
I just need a few exercises for back, triceps and any other recommendations please??
I would prefer to be in a gym than working out at home, but shift work and childcare means i cannot get the time i need.
Here's my 10p.
Leg work is an absolute must if you want to sculpt your body and the squat is in the top 3 most beneficial exercises for a great work out with the deadlift and benchpress.
I do a 4 day split when it comes to weights and up until recently didn't train at the weekend (see my thread if you're interested).
I'd also pay less attention to biceps given triceps are 70% of your arm size.
But I think the main thing missing from your post is what you want to achieve, strength, size, tone?
Leg work is an absolute must if you want to sculpt your body and the squat is in the top 3 most beneficial exercises for a great work out with the deadlift and benchpress.
I do a 4 day split when it comes to weights and up until recently didn't train at the weekend (see my thread if you're interested).
I'd also pay less attention to biceps given triceps are 70% of your arm size.
But I think the main thing missing from your post is what you want to achieve, strength, size, tone?
I also train at home, for back I do pull ups and chin ups, bent over barbell and dumbell rows. For triceps I do close grip bench, weighted dips, overhead tri extensions and pushups with my hands together in a diamond shape.
I'm certainly no expert or proper body builder but those exercises work for me!
I'm certainly no expert or proper body builder but those exercises work for me!
You've got minimal shoulder work there and very little 'pulling' stuff on your chest. Plus, stuff like flys are more sculpting than building. I also generally do a good 10-15 mins on my abs and core strength upon completion of every workout.
Have a look at adding something like a bent over row into your chest routine, so that you're working the complimentary muscles and won't end up too lop sided.
Shoulder wise - look at upright rows, seated military press, shrugs, bent over dumbbell rows, behind the neck press.
There's loads of different routines out there to choose from - push, pull etc etc. Find one that works for your programme and what you want to achieve.
Have a look at adding something like a bent over row into your chest routine, so that you're working the complimentary muscles and won't end up too lop sided.
Shoulder wise - look at upright rows, seated military press, shrugs, bent over dumbbell rows, behind the neck press.
There's loads of different routines out there to choose from - push, pull etc etc. Find one that works for your programme and what you want to achieve.
Apologies - I should have originally stated - I am looking to tone rather than build size at the moment - a crap year has left me out of shape and looking tubby. Now I have my diet back on track and am starting running again, so now want to try to tone a little for the summer. I shall have to work out some core work i think - only issue i have is the constant changing of weights on bars for each exercise - sounds daft, but with limited space (currently my bench is in my living room) I cant have stacks of weights everywhere.
If changing weights/ storage are issues and it's toning/fitness that's the aim maybe try routines moving from one exercise to another where one size weight will work like the Crossfit or Bear routines (loads of info. on these on the web, or you might look up the weight routines many MMA fighters do as part of their cycle).
For example you might move through cleans, overhead presses, rows, bench press, squats etc. either a set of each of these (or more, or different choices) in a cycle, not necessarily in that order or put two or three together into super or 'giant' sets. It would soon get taxing even with a weight you could handle comfortably on the 'weakest' exercise, stress the muscles and supporting structures, burn calories/raise metabolism and so would give a decent aerobic/cardio benefit too. Just start carefully until you've tested the waters or it could get too much!
For example you might move through cleans, overhead presses, rows, bench press, squats etc. either a set of each of these (or more, or different choices) in a cycle, not necessarily in that order or put two or three together into super or 'giant' sets. It would soon get taxing even with a weight you could handle comfortably on the 'weakest' exercise, stress the muscles and supporting structures, burn calories/raise metabolism and so would give a decent aerobic/cardio benefit too. Just start carefully until you've tested the waters or it could get too much!
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