Workout at home

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Freakinapie

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Ok. Heres the deal. I have dumbells, a benchpress and a Gazelle (yes i know its not good for cardio but its all i have right now).

I was wondering if you guys could help me build a workout.

So far I was thinking 30 min cardio every morning with an ab workout and then

Monday- Chest/Back
Tuesday- Biceps/Triceps
Wednesday- Shoulders/Legs
Thursday- Chest/Back
Friday- Biceps/Triceps
Saturday- Shoulders/Legs

Any thoughts on how to improve this. Im working on getting a tredmill to replace the Gazelle, any thoughts on a good ones? (Preferablly cheap too but I want a good one).

Thanks.
 
You have a good work ethic but you may be overtraining. Working a single body part properly every 6-7 days is sufficient. It seems you have the right equipment. You can do most exercises with your dumbbells and your bench (+ barbell i assume).

Here's a routine I suggest:

Mondays: Chest
Tuesdays: Biceps, Back
Wednesdays: Off
Thursdays: Legs
Fridays: Off
Saturday: Shoulders, Triceps.

Check out this link for another good routine:


As for your cardio and abs, 30 minutes a day followed by abs sounds fine. In fact, you don't even have to do abs everyday. You can't really overwork your abdominals but it gets pretty pointless. Your ab muscles will be fine trained 3-4 times a week. The rest is up to your diet and cardio, combined to decrease your body fat. Good luck!
 
haha. yeh.. run up the stairs, and down, its really dangerous though

dont be lazy

go out and run the streets. lol
if ur scared of the sun, run during the evening hours!

cardio shouldn't be limited to only in the house.
 
Freakinapie said:
Ok. Heres the deal. I have dumbells, a benchpress and a Gazelle (yes i know its not good for cardio but its all i have right now).

I was wondering if you guys could help me build a workout.

So far I was thinking 30 min cardio every morning with an ab workout and then

Monday- Chest/Back
Tuesday- Biceps/Triceps
Wednesday- Shoulders/Legs
Thursday- Chest/Back
Friday- Biceps/Triceps
Saturday- Shoulders/Legs

Any thoughts on how to improve this. Im working on getting a tredmill to replace the Gazelle, any thoughts on a good ones? (Preferablly cheap too but I want a good one).

Thanks.
Click to expand...

Whoa. You are most definitely overtraining. Your body has no time to recover and no time to rest. On monday, your biceps and triceps are being worked already, and if you do them the next day they are getting torn down more and more.

In addition, arms do not need their own day, it's better to put them after you have worked large muscle groups with compound lifts.

Again, with your shoulers, on presses you are using your triceps and pulling exercises you hit your biceps.

If you want to do a split, I would recommend:
chest/triceps
back/biceps
rest
legs/shoulder
rest
repeat

or an upper/lower split
 
Could you tell me some excerises to go with that routine. I'm a newbie to workouts so any help would be appreciated. I would like to get a bench and some dumbbells. I will eventually but not at the moment. Thanks
 
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