Flat Bench in-home training question

Like everyone else I am crazy busy and have found working out at the gym to be time consuming for time I am already running short of.

I plan on augmenting my running schedule with having a very simple weight routine at home. I have a flat bench and some dumbells, but not a lot of room. Wouldn't a consistent running routine along with using the bench for chest, back, arm, and ab workouts be relatively sound? I'm not talking about getting jacked, but just working my muscles.

Anyone have advice or can anyone point me towards a book or website where I can find workouts based on using just a flat bench? I imagine I could use the bench to do angled push ups, leg raises for ab work, seated curls, rows, flys, and bench and shoulder presses. Any other thoughts or am I kidding myself?

Thanks in advance!
 
I'm in the same boat as you. No time to head to the gym to workout. You can get a great workout with dumbells and a bench. If you add in a squat rack and barbell you can do even more. I like alternating 2 full body workouts that way if you miss a day your split doesn't get all jacked and I feel I workout harder on full body workouts. I'm not sure on the whole full body versus split but I think as a beginner I'm probably seeing better gains by doing a full body workout 3x a week versus a split just hitting a muscle group once. Something like:

workout A
dumbell squats, single leg squats (or barbel squats with rack)
flat bench
rows
military press
ab work

Workout B
deadlifts
incline press
pullups
dips
lunges
 
Thanks.

I don't have room for a rack for squats, but I can make do with running and biking and doing some lunges.

Man I wish I could add an hour to my day for working out. I often wonder how some people do it.
 
You're definitely not kidding yourself. A routine like you describe might not be the best, most efficient way to get jacked, but if you're just looking to bulk up a bit and get stronger, I think you're on the right track. You can always do dumbbell squats, lunges, single-leg squats, dumbbell deadlifts, etc...

One suggestion - get a pullup bar.
 
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