My program, pls have a look

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Hi, this was made by a mate, I am sick of it and have to change my training.

Dead lift - 80kg 12/11
Bench - 60kg 10/9
Bent over row - 80 kg 12/11
Shoulder raises (side) 6kg 11/10
DB pull over 22kg 12/12 (need to buy more weights)
Tri ext 16kg 12/12
Bi curl 16 9/5
 
You need to start squatting imo.

I just started doing the WS4SB Hardgainer routine last week and i like it. You should try it. Its only 3 days per week cuz i do physical work all week, but there are 4 day splits aswell.
 
I would love to but don't have a rack to mount it on. I was doing squats with free weights but not enough weight so started the dead lift.
 
Okay, should I go back to free weights one legers? (not sure about my knees), or lots or reps of body weight squats? And what about my dead lift, that was put in to replace the squat due to lack of gear?

Is there much point doing a whole bunch of body weight squats to make gains?
 
I dont get how you dont have enough weight to squat, but you have enough to do deads???

You will eventually have to get more weights or join a jym, but for now you can do high rep squats with as much weight as you have, or body weight squats. Or maybe you could do lunges or something else to work your quads. These things arent as good as heavy squats for building mass, but its better than not working your quads at all. And id keep doing the deadlifts too as they work your lower back and hamstrings.

You might want to add some work for abs and calves too if you can.

Also, if you can, id try and lower the reps and up the weight. If you've done 12reps for a while it would help to change it up and do 5-10 reps (depending on the exercise).

Check out this sticky. It that has some proven routines that will take the guess work out of it for you:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html
 
Thank you for posting, I do appreciate it. The reason I am not doing squats (I would love to be) is because I don't have a rack, to mount it on. Perhaps I should just join the gym.

I can load up my dumbbells and do some, but it is a pain to un rack everything, I was doing one leg squats. You are right, lunges might be the go. I wish I had a leg press!

If I go to the gym I guess my whole program would change. I am revaluating everything anyhow, I am trying to focus really hard on my diet (day 2!).

Perhaps I will just do some one leg squats today, concerned about my knees. Thanks for the link, I am already printing stuff from those stickies out.
 
Squats are way better than leg press or lunges. Even with little or no weight.

Joining a gym or buying a bench with a rack is the best thing you could do.

Good luck. :)
 
My bench has an squat rack, and low and high pulleys. So i can do squats, bench and do cable exercises too.

A lot of benches have adjustable parts so you can use it like a squat rack.

The best thing you could get if you dont want to join a gym is a power rack, but they're expensive.
 
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