I have been doing weights like four months and i havent really done any sort of routine and yes i have realized that i majorly ****ed up in that haha. So I have limited amounts of equipment i was wondering if any one could map me out a routine that i could try . The equipment i have avaliable is..An olympic bench bar 305 pounds of olympic weights a bench press a lat bar and one dumbell.

Side Note-when i do the bench press my right side usually comes off to be more so worked than my left side..Help

please and thanks

Regarding.. the bench press being stronger on one side... is this because you are using only ONE dumbell... hahha...

On a serious note...i need a little more info..

Lat Bar? you mean a cable pull down with a lat bar? or a bar to do chins on?

How heavy is the dumbell? can you take-off and add weight to it?

How many times a week are you able to train?


Cheers

Its an olympic style bench bar its weights 50pnds and yes i can take off and add weight to both. I can train about 3-4x a week and yes thats what the lat bar is

does your bench move so you can do incline or is it just a flat bench

You can move it for incline or decline or flat

No Problem...ok..

I will List some exercises.. and then you can figure out what floats your boat!

Chest:

Flat Bench
Incline Bench
Decline Bench
Push Ups (flat/feet elevated/wide/close)
Barbell/Dumbell Pullover
Dumbell Fly (one arm)

Back:

Lat Pull Down (close/wide/reverse grip)
Bent Over Barbell Row (normal/reverse grip)
Dumbell Row
Dead Lift


Shoulders:

Barbell Press
Dumbell Lateral Raise
Dumbell Front Raise
Bent Over Dumbell Rear Fly/Raise
Front Raise (plate)
Dumbell Press


Biceps:

Barbell Curl (close/wide grip)
Dumbell Curl (standing/seated/incline)
Dumbell Hammer Curl (standing/seated/incline)
Concentration Curls



Triceps:

Close Grip Bench Press
Pushdown (using your lat pulldown)
Skull Crushers
Overhead Dumbell Extension
Bench Dips
Incline Barbell Tricep Extension


Legs (Quads):

Barbell Squat
Barbell Hack Squat
Front Barbell Squat
Barbell Lunge
Stiff Legged Dead Lift


Calves:

One Leg Calf Raise (seated/dumbell)
Barbell Calf Raise




Even tough you dont have access to much equipment, there is still a wide range of exercise/variances you can do.

Cheers

yeah i dont really know how to do any of those exercses besides the basic ones

http://www.exrx.net/Lists/Directory.html

has all of them there

Do i do 3 sets of 8 or so on ALL of these exercises? or and btw how do i do the dead lift

So i only work like for example my biceps once a week? this is the routine i constructed critque it

Monday-Biceps:

Barbell Curl (close/wide grip)
Preacher Curl
Dumbell Hammer Curl (standing/seated/incline)
Reverse Preacher Curl

Shoulders:
Barbell Shrug
Dumbell Lift

4 sets of 20 Crunches


Wednesday-Chest:

Flat Bench
Barbell/Dumbell Pullover
Dumbell Fly (one arm)

Triceps:

Pushdown (using your lat pulldown)
Pull Ins

4 sets of 20 Crunches

Friday-Back:

Lat Pull Down (close/wide/reverse grip)
Dead Lift

Legs (Quads):
Leg Press
Calves:
One Leg Calf Raise
Barbell Calf Raise

4 sets of 20 Crunches