Weight Routine

[SacrificeThery]

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

 

[dockta]

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

 

[SacrificeThery]

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

 

[dockta]

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

 

[SacrificeThery]

You can move it for incline or decline or flat

 

[dockta]

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

 

[SacrificeThery]

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

 

[semag]

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

has all of them there

 

[SacrificeThery]

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

 

[SacrificeThery]

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