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My basic setup

Best program for my equipment.

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Okinawa82
Okinawa82 g Kevin Dunaway
75 Post(s)
75 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2015
Posted

its been a long time since I've posted. Just so you guys and girls know, I have missed being here. I finally bit the bullet and purchased my equipment from wrights-equipment. They had a Black Friday sale. I need help putting together and great lean mass program. I will have the following equipment to begin. Wall mount rack with jhooks, flat bench, pull-up bar, barbell and 230lbs of rubber plates, only a set up 10lbs dumbbells, a 20lb kettle bell and a jump rope. It's very basic. @scott_Herman

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Okinawa82

its been a long time since I've posted. Just so you guys and girls know, I have missed being here. I finally bit the bullet and purchased my equipment from wrights-equipment. They had a Black Friday sale. I need help putting together and great lean mass program. I will have the following equipment to begin. Wall mount rack with jhooks, flat bench, pull-up bar, barbell and 230lbs of rubber plates, only a set up 10lbs dumbbells, a 20lb kettle bell and a jump rope. It's very basic. @scott_Herman

 

 

If you need a lean mass program, why not try the 12 week challenge? It's better than great ;-)

 

Have you seen it? It's all in the @exclusive section. Let me know what you think!

Need 1 on 1 coaching? Send me a direct message to learn more!
Okinawa82
Okinawa82 g Kevin Dunaway
75 Post(s)
75 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2015
Posted
Posted By: Scott_Herman

If you need a lean mass program, why not try the 12 week challenge? It's better than great ;-)

 

Have you seen it? It's all in the @exclusive section. Let me know what you think!

@scott_herman I searched throughout the section found several of your programs. Unless I missed it, all your programs require some sort of cable or machine I won't have. I'm going to be very minimum and having to do squats, flat bench, step ups, lunges, deadlifts, overhead press, etc all with a barbell.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

Hi guys

 

perhaps I can ask here.

I've just bought a homegym station. https://www.decathlon.be/nl/p/homegym-compact-voor-krachttraining/_/R-p-7247?mc=8287391&orderId=be132115581

I hope you guys can help me with a routine for this machine. Something about 20minutes? Just like the 12 week home program, which I'm already doing.

 

 

Thanks!

Are you planning to do upper/lower body splits with this? Like the home program? Or more like full body workouts?

 

Looks like you can get a bit of upper body work done with it.. but only leg extensions for the lower body, right? From what I can see.. you will be able to do leg extensions, lat pulldowns (with various grips), and chest flys with your arms straight or at 90 degrees.

Need 1 on 1 coaching? Send me a direct message to learn more!
The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

Yes, indeed. An upper/lower body split like the home program. So I can really focus on these parts.

If someone has a full body workout! Would be happy to try it!

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: The_Teacher

Yes, indeed. An upper/lower body split like the home program. So I can really focus on these parts.

If someone has a full body workout! Would be happy to try it!

I would go for something intense on this:

 

Pull down. 4 sets - Then 3 drop sets

Leg extention. 4 sets - then 3 drop sets.

Chest. 4 sets - then 3 drop sets.

 

30 - 60 seconds rest between sets.

10 seconds rest between drop sets.

 

 

But yeah keep in mind that you are missing hamstrings, calves etc etc etc since the machine does not include it. So I would add those in on other days in that case. Otherwise the general idea of the workout as seen above is more than enough to pump u up.

 

Let me know if this helps ! If you need more help just say the word ! Have a good day !

MS Athelete / Super Hermanite / SHF
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Okinawa82

@scott_herman I searched throughout the section found several of your programs. Unless I missed it, all your programs require some sort of cable or machine I won't have. I'm going to be very minimum and having to do squats, flat bench, step ups, lunges, deadlifts, overhead press, etc all with a barbell.

Just substitute all the machine work with dumbells or something. So for instance: Machine flys will be dumbell flys.

 

Otherwise you can do something like 5x5 strenght program ? With more volume for mass ? Works great if you only want to use a barbell.

MS Athelete / Super Hermanite / SHF
The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted
Posted By: William_Steinset

I would go for something intense on this:

 

Pull down. 4 sets - Then 3 drop sets

Leg extention. 4 sets - then 3 drop sets.

Chest. 4 sets - then 3 drop sets.

 

30 - 60 seconds rest between sets.

10 seconds rest between drop sets.

 

 

But yeah keep in mind that you are missing hamstrings, calves etc etc etc since the machine does not include it. So I would add those in on other days in that case. Otherwise the general idea of the workout as seen above is more than enough to pump u up.

 

Let me know if this helps ! If you need more help just say the word ! Have a good day !

Thank, man!

 

How much weight should I use? As much as I can do?

 

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

Yes, indeed. An upper/lower body split like the home program. So I can really focus on these parts.

If someone has a full body workout! Would be happy to try it!

I like William's suggestion! Obviously, like I said in my previous post, the only leg movement you can do is leg extensions so it will be difficult to get a full lower body workout with that machine.

 

Maybe you could include some leg extensions into the lower body workout if you want to? Other than that, if you are doing a workout with JUST this machine.. I'd go with William's suggestion. And yes go with as much weight as you can while maintaining proper form!

Need 1 on 1 coaching? Send me a direct message to learn more!
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: The_Teacher

Thank, man!

 

How much weight should I use? As much as I can do?

 

 

 

No problem !

 

Yeah if you are bodybuilding do as much weight as you can so long as you can do this:

-Good form

-Good mind muscle connection

-Good stretch and contraction

-You can stop anywhere in the excercise and still have controll

-At least 8 reps, I would say 12 - 15 reps

-Not going over the rest timers

MS Athelete / Super Hermanite / SHF
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

 

Thanks William and Scott!

The machine has been assembled! I can get started. My goal is to get pumped indeed. Already made quite some progress with the 12 week program workout

 

Nice man! You'll be making even more gains with the extra equipment giving you some variation to the home program! Looking RIPPED too! Keep up the good work man!

Need 1 on 1 coaching? Send me a direct message to learn more!
The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

Thanks, man!

Really going for it now! Waited long enough.

I've added some pics. There are a few more features to this homegym.

Perhaps these could be included in the routine?

 

* pull down / pull up with one hand (small handle(pic 2)

* and a leg band for butt exercises/hamstrings?

 

 

Thanks for the help and support! Really appreciate it!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

Thanks, man!

Really going for it now! Waited long enough.

I've added some pics. There are a few more features to this homegym.

Perhaps these could be included in the routine?

 

* pull down / pull up with one hand (small handle(pic 2)

* and a leg band for butt exercises/hamstrings?

 

 

Thanks for the help and support! Really appreciate it!

Oh nice! That will give you the option to work one arm at a time, so if you notice you have any imbalances, that will come in handy! And you can do some glute kick-backs with that attachment near the ground!

 

Always happy to help @The_Teacher! Get those gains man!

Need 1 on 1 coaching? Send me a direct message to learn more!
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: The_Teacher

Thanks, man!

Really going for it now! Waited long enough.

I've added some pics. There are a few more features to this homegym.

Perhaps these could be included in the routine?

 

* pull down / pull up with one hand (small handle(pic 2)

* and a leg band for butt exercises/hamstrings?

 

 

Thanks for the help and support! Really appreciate it!

Great job man !

 

Always happy to see it when people have a goal and they actually do what is required to get there ! Keep us posted !

MS Athelete / Super Hermanite / SHF
The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted
Posted By: William_Steinset

Great job man !

 

Always happy to see it when people have a goal and they actually do what is required to get there ! Keep us posted !

Thank! I will definitly keep you posted! I've got plenty of time next 2 months (summer break!).

 

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