looking for a once a week workout routine

[mongoose]

I don't have much time on my hands. Does anyone know of a once or twice weekly workout program that I can do at home. I currently have dumbbells (with all the weight I need) and a 5' standard bar with over 200lbs of weight (and a bench).

 

[Templeton]

You can have a great workout with that although you may find you need some more plates fairly quick. No need for anything complicated or any fancy split, just perform a basic, old school full body workout twice per week, Monday and Thursday or Tuesday and Friday for example.

Example. Deadlifts 2 sets x 6-8 reps - light to moderate weight as a warm-up then 2-3 progressively heavier sets sets of 3-5 reps.

Hack Squats (bar held behind back at arms length) 3-4 x 10-6 You may find you need to elevate your heels for hacks.

Barbell bent over rows 3-4 x 10-6

Dumbbell bench press (alternate flat and incline each workout) 3-4 x 10-6

Dumbbell shoulder press/Upright row (alternate as above) 3 x 10-6

Close-grip bench press/barbell tricep extension of some sort (alternate) 2 x 10-6.

Barbell curls 2 x 10-6.


Pretty simple, should be completed within an hour and will work fine. You can always split your body in two after a while if you like which would enable you to add another exercise for major muscle groups if you desired but this type of routine is tried and tested over the years and yields good results.

 

[Metaphor]

Templeton could you clarify the difference between a regular squat and a hack squat? I never realized you could do a hack squat with a bar, thought it was a machine exercise.

 

[Templeton]

A true Hack Squat is with a bar. The bar is held behind the ass/top of legs at arms length then you merely proceed to squat down. Balance is often tricky so keep upper body straight, head looking forward and if necessary heels elevated an inch or so. Perform slowly and with control.