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[runner2000]

Hi, I have been doing this for a while and think I finally have a pretty good routine. All I have are dumbells and a bench. Here goes:

squat + stiff leg deadlift (superset) 4x10
chest press + shrugs (superset) 4x10
Bent Over Row + Shoulder press (superset) 4x10
Bicep Curls + Skullcrushers (superset) 4x10
ab pike 4x10 If I feel like it forearm curls after pikes

I keep this all under one hour but I don't really feel I am running from exercise to exercise. I give rests 60-90 seconds.
I superset to save time.
I do it three times a week. Comments/constructive criticism please.
Thanks

 

[Karky]

First, what are your goals?

chest press, is that the machine?
And you have a vertical push, but no vertical pull.

I'd keep the workout as it is, but alternate vertical and horizontal push/pull.

so:
A:
squat + stiff leg deadlift (superset) 4x10
pullups + Shoulder press (superset) 4x10
Bicep Curls + Skullcrushers (superset) 4x10
ab pike 4x10 If I feel like it forearm curls after pikes


B:
squat + stiff leg deadlift (superset) 4x10
chest press + bent over rows (superset) 4x10
Bicep Curls + Skullcrushers (superset) 4x10
ab pike 4x10 If I feel like it forearm curls after pikes


that's how I would do it. And I would have changed stiff legged deads for romanian deads also.. I don't like the locked knees in the SLD

 

[runner2000]

Thanks for replying so quickly.
Sorry, chest press is just bench press.
I know it sounds ridiculous but there is no place in my house that I can use as a pull up bar and I thought that B/O rows worked the lats like chin ups do?
Shoulder press is just with dumbells - raising them above the head.

First aim is size but strength will be my next target (I have gotten stronger though). I am bulking at the moment.