Recession-Gym-Working out at home

N

NickyK

0
Recently, I'm presuming it's due to the recession everytime I go to do weights at the gym the place is seriously overcrowded. I now go every second day but only to use the cross trainer. I train at home with weights I bought years ago but it's very basic and I'm struggling to get the same workout as I do at the gym. I Would like some input on how I can improve my home routines.

Basically all I have is weights and an exercise ball. I'm doing ABA workout with cardio every off day. Also I've tried to lump BB exercises together and DB exercises together so I'm not constantly changing weights.

Routine A

BB Chest Press
BB Upright Row
BB Squat
BB Clean and Press
BB Bicep Curl
BB Tricep Extension
DB Flys

Routine B

DB Chest Press
DB Rear Arm Raise
BB Deadlift
DB One Arm Swing
DB Bicep Curl
DB Tricep Extension
DB Flys
DB Lunges

My main problems are:
1. I have no rack so lifting heavy on squats is an issue. I'm mainly doing low weight high rep.
2. Chest Presses on an exercise ball are just not the same as on a bench.
3. My back doesn't feel like I'm working it hard enough.
4. I'm seriously struggling to do any ab work at home.

Any comments/advice greatly appreciated.
 
Dont do bench pressing on a ball, its not safe imo. Try building a squat rack or buy a bench/tower that has a squat rack attatched. It cosst a lot, but in the long run its much cheaper than the gym.

You arent doing anything specifically for the lats (deadlifts work the entire back, but its not enough). Buy a pull up bar immediately cuz you should be doing as many sets for your lats as you're doing for your chest so u dont get an imballance.

Core work (abs, obliques and lower back) takes no equipment at all. Try doing circuits of chinnies, supermans and planks. Try youtube if you dont know these exercises.

Thats all i have time for atm cuz i have to go to work. Hope that helps.
 
I agree with getting a bench, ideally one you can adjust to do incline and decline presses with. There are lots collecting dust in people's homes, so can probably find a used one cheap. For your back you can start doing bent-over barbell and db rows, and use a chair for one-arm rows (use the bench once you get that).

Also, mix up what you're doing over time as there are many different exercises you can do with db and bb's to hit each muscle group (hammer curl as an example for biceps, stiff leg vs bent leg deadlifts, etc...).
 
Ive also recently started working out at home. Its very good. My dumbells only go to 20kg max. Im currently looking to do a split routine (arms one day, legs the next etc....)
 
You must log in or register to reply here.
Back
Top