Heya everyone,
I've searched through the Forums and posts, but I haven't really been able to find what I wanted, so I'll just post it
I'm 24 years old, with a height of 5'8" and weigh 77 kgs (although I don't have bulk).
What I have at Home:
1. Pushup bars
2. Barbell (approx. 3Kg rod), two 7.5kg, two 5kg weights.
What I am trying to achieve:
1. Proper abs (a 4-pack at least)
2. Expanded chest
3. Good biceps and triceps
4. Flanks
What I do now:
I work from 7:00am to 6:30pm so am pretty exhausted, and my light dinner is over by 6:45pm, so I exercise at 9pm.
1. Some warmup exercises for about 3-5 minutes
2. Pushups, 5 sets - 10 pushes per set, with the bars spread wider than shoulder length
3. Barbell curls using the entire 28kgs, 5 sets - 8 lifts per set decreasing to about 6 in the last 2 (sometimes).
I do the Barbell curls on alternate days.
4. Crunches - 2 sets of abdomen raise and 2 of leg raise, 15 raises per set (on random days :$ )
I can't do bench presses because I have no bench for that
Total time about 30-40 minutes, with roughly 3-5 minutes break after each set, sometimes a little more.
I'd be grateful and really appreciate if you could please guide me to a better workout plan, sometimes I even stall on the exercise because of exhaustion after work.
Thanks in advance!
I've searched through the Forums and posts, but I haven't really been able to find what I wanted, so I'll just post it
I'm 24 years old, with a height of 5'8" and weigh 77 kgs (although I don't have bulk).
What I have at Home:
1. Pushup bars
2. Barbell (approx. 3Kg rod), two 7.5kg, two 5kg weights.
What I am trying to achieve:
1. Proper abs (a 4-pack at least)
2. Expanded chest
3. Good biceps and triceps
4. Flanks
What I do now:
I work from 7:00am to 6:30pm so am pretty exhausted, and my light dinner is over by 6:45pm, so I exercise at 9pm.
1. Some warmup exercises for about 3-5 minutes
2. Pushups, 5 sets - 10 pushes per set, with the bars spread wider than shoulder length
3. Barbell curls using the entire 28kgs, 5 sets - 8 lifts per set decreasing to about 6 in the last 2 (sometimes).
I do the Barbell curls on alternate days.
4. Crunches - 2 sets of abdomen raise and 2 of leg raise, 15 raises per set (on random days :$ )
I can't do bench presses because I have no bench for that
Total time about 30-40 minutes, with roughly 3-5 minutes break after each set, sometimes a little more.
I'd be grateful and really appreciate if you could please guide me to a better workout plan, sometimes I even stall on the exercise because of exhaustion after work.
Thanks in advance!