Poor Man's At Home Workout

T

Tone

0
Hello all.

I'm 25 years old 6'1 172 lbs.

I workout every M W F for about 60-75 mins. I can't afford a gym membership, but I have a weight bench, with an olypmic bar (up to 260 lbs), curling bar, and a set of free weights (only 30 lbs dumbells).

I do the same workout M W F that goes as follows:

- 5 or so mins to stretch.
- A quick warm-up of curling/jackhammering 15lbs dumbell
- 2 sets/10 reps (each arm) of jack hammer 30lb dumbell
- 2 sets/10 reps (each arm) of curling 30lb dumbell
- 2 sets/10 reps curling bar 60lb
- 2 sets/10 reps inclined bench press 110lbs
- 2 sets/10 reps flat bench press 110lbs
- 1 set/10 reps single leg squats
- 3 sets/10 reps push-ups (reverse pushups on Wednesdays)
- 1 set/40 reps calf-raises while holding 30lb dumbell

90secs or so rest between sets.

Obviously I need some better lower body exercises. But what I'm wondering about is how people always talk about targetting certain areas... like only doing chest/biceps on Mondays... shoulders/triceps on Wednesday... etc.

I'm basically doing the same workout 3 days a week and wondering if I should be doing something else to get better results. I'm pretty happy with my gains thus far... just a few years ago I was 135lbs at 6'1... I've COMPLETELY changed my eating habits and been pretty consistant with my workout and now I'm 172 lbs.. but I still feel like for my height I need to be 185-190lbs.

If anyone sees anything I'm doing wrong or has any ideas on how to improve my no gym-access home workout, please share!

Thank you!
 
Tone said:
or has any ideas on how to improve my no gym-access home workout, please share!

Thank you!
Click to expand...
ok.
squat rack




dip stand



i got my chinup bar at walmart for 13$. everything else was free(already had it)

ps: dont blame me if you get hurt using redneck equipment lol. i havent hurt myself using mine, but just be careful.

oh, and your workout can use improvement.

heres a sample fullbody workout

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.
 
Last edited:
haha very creative!

Unfortunately I live in an apartment so I don't have a garage or ladder space to use... but I applaud your creativity!

I train on M W F.

Thanks for the advice!
 
Hey Tone,

Dont' forget to do deadlifts! If you have a chinup bar, do chinups and drop two of the curls. Or you could do chinups drop all the curls and do rows instead. I used to do 3-4 different kinds of curls, but I now make much better gains doing rows and pullups.
 
Proteinboy said:
ok.
squat rack

dip stand

i got my chinup bar at walmart for 13$. everything else was free(already had it)

ps: dont blame me if you get hurt using redneck equipment lol. i havent hurt myself using mine, but just be careful.

oh, and your workout can use improvement.

heres a sample fullbody workout

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/chinups/pullups)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.
Click to expand...

:eek2::yelrotflmao:

That is FUNNY!

Good advice on basic WO structure though.
 
Hey guys thanks for the advice, I bought a chin-up bar and have changed my FBW to...

A
* Stretch/warm-up
* Curls
* Chin Ups
* Single Leg Squats
* Bench Press
* Pushups
* Weighted Calf Raises

B
* Stretch/warm-up
* Bent Over Rows
* Pull Ups
* Deadlifts
* Incline Bench Press
* Reverse Pushups
* Weighted Calf Raises

Alternating each workout. 3 sets of 10 for each workout.

How's that look?
 
can you show a pic of your $13 chinups bench? i need something like that for my ghetto setup
for dumbbells i bought a walmart set for $30, whats cool about it is that i can use standard weights from my straight bar weight set
i also got a cheap standard bench with the leg curl and preacher curl, wish i bought this one that had a squat rack connected because now im stuck doing hack squats
my total setup was about $150
 
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