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Kyde
Kyde g Kymond Adrian Dimaandal
43 Post(s)
43 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

I still plan to continue building my home gym, as I realized it was far cheaper than gym membership. The gym memberships here where I live are starting to get higher and I don't have the cash.

 

What workouts can I do for each body part with the equipment I have?
The barbell has up to 120 lbs of weight, and it's a standard barbell, not a olympic barbell.

This is what I currently do, most contains exercises from Scott's routines:

Biiceps:

5 sets of 5 Heavy Barbell dumbbell curls

3 sets of 12 Preacher Curls

3 sets of 12 Wide Grip Barbell Curls

3 sets of 12 Reverse Barbell Curls

 

Back:
3 sets of 6 High Cleans

3 sets of 12 one arm landmine rows

3 sets of 12 Yates Rows

 

Triceps:

4 sets of 10 close grip barbell bench press/ bench dips superset

4 sets of 10 barbell tricep extension/ dips superset

 

Shoulders:

4 sets of 10 standing Military Press

4 sets of 10 Front Deltoid Raise

4 sets of 10 seated military press (behind the neck)

 

Chest:

3 sets of 12 bench press (set 1 is a burn set with 3 drops)/ 3 sets of 10 diamond push ups superset

3 sets of 12 incline bench press (set 1 is a burn set with 3 drops)/3 sets of 10 wide grip push ups superset

 

I currently have nothing for legs as I'm still trying to figure out a routine, I'm trying to find a calisthenics leg workout. I don't have a squat rack so I'm trying to find alternatives.

 

 

 

Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Kyde

I still plan to continue building my home gym, as I realized it was far cheaper than gym membership. The gym memberships here where I live are starting to get higher and I don't have the cash.

 

What workouts can I do for each body part with the equipment I have?
The barbell has up to 120 lbs of weight, and it's a standard barbell, not a olympic barbell.

This is what I currently do, most contains exercises from Scott's routines:

Biiceps:

5 sets of 5 Heavy Barbell dumbbell curls

3 sets of 12 Preacher Curls

3 sets of 12 Wide Grip Barbell Curls

3 sets of 12 Reverse Barbell Curls

 

Back:
3 sets of 6 High Cleans

3 sets of 12 one arm landmine rows

3 sets of 12 Yates Rows

 

Triceps:

4 sets of 10 close grip barbell bench press/ bench dips superset

4 sets of 10 barbell tricep extension/ dips superset

 

Shoulders:

4 sets of 10 standing Military Press

4 sets of 10 Front Deltoid Raise

4 sets of 10 seated military press (behind the neck)

 

Chest:

3 sets of 12 bench press (set 1 is a burn set with 3 drops)/ 3 sets of 10 diamond push ups superset

3 sets of 12 incline bench press (set 1 is a burn set with 3 drops)/3 sets of 10 wide grip push ups superset

 

I currently have nothing for legs as I'm still trying to figure out a routine, I'm trying to find a calisthenics leg workout. I don't have a squat rack so I'm trying to find alternatives.

 

 

 

Legs should be a priority. If you have a barbell you will be able to do deadlifts. Deadlifts hit your legs nicely. For accessory work, you should be doing dumbell or barbell lunges and dumbell squats. One legged squats are also an awesome leg exercise which most people cant do because of the difficulty. Furthermore, you should find a way to do pullups/chinups.
Finally, you should make sure you have some sort of balance in your routines. Right now you are doing 9 sets for back and 14 sets for biceps when the biceps are 20 times smaller than the back. This will create imbalances and injuries. If anything, you should be doing 5 sets for biceps and 15 for back. Bring balance to the routine and your body.

Kostas

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Kyde
Kyde g Kymond Adrian Dimaandal
43 Post(s)
43 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

I'll definitely do deadlifts again, it's been a long time and I've probably lost strength, so the 120 lbs might me a little challenge.

 

I'm quite weak at pull-ups/chin-ups, and I'm still slowly trying to progress.

 

Thanks for the advice on the biceps and back. I will definitely tweak the routine.

muscular strength
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