Bodyweight Routine for New Lifter

[Tblock1]

So I have a friend that wants to start working out, but he doesn't have access to a gym. He does have 15 pound dumbbells, and I told him to get a pullup bar. What would you guys suggest for him?

He's 18, 5'9 155 and never worked out before

 

[ExtraMile]

what are his goals?

 

[Tblock1]

Well he says he wants to gain mass while staying lean....obviously its hard to get huge without the iron but I just think he wants to gain some mass....probably also wants to get fit too

 

[EZ_E]

1st thing he needs is A LOT of food, and then more food on top of that...

Why no access to a gym?

~EZ

 

[miked8c]

pull ups.

Once he can do a fair amount hold the 15 lbs DB between his legs and do more pull ups. once he can do 15 of those than he adds the other dumbells. Once he can do 30lbs pull ups for 15 he should be hitting the iron.

 

[Tblock1]

Yeah I agree about the pull ups. He is poor which is why he can't afford a gym

 

[the.gladiator1987]

dude dont b a dick pay for his gym membership....geeez

aha jk tell him to save up an get some iron.

 

[shibs]

there's not much you can do is there? tell him to youtube "the chin-up master" there are a ton of exercises that guy uses with just a pull up bar.

 

[Tblock1]

yeah that guy is a badass

 

[shibs]

yes he is.. maybe have him check out cross fitness workouts?

 

[ExtraMile]

Get a job and pay for a gym membership!!!

1/2 gallon milk /day
1/2 dozen large eggs /day
+ eat his normal meals

eggs are cheap as chips and milk shouldn't cost too much either. If he got a job I bet he could afford this unless he is a young guy who lives on his own and already has a job to pay the bills lol.

Bodyweight only training makes it hard to tax the legs but he could do

chins
pushups
dips
bench dips w/ dumbells on his lap
box jumps
calf raise
hill sprints
db complexes with the dumbells he has
rope climbing?
Walking lunges
1 legged squats/pistol squats
Ab work ie situps planks etc

could also get a jump rope for pretty cheap and use it for circuits to improve conditioning

 

[EZ_E]

Job in a gym, paycheck & free membership

~EZ

 

[Rebecca D]

My workout when I visit my parents. (All they have are monkey bars for the grandchildren).

3 supersets of widegrip pullups and pushups
3 supersets of closegrip pullups and pushups
3 supersets of reverse grip pullups and hands together pushups

This works chest, back, biceps and triceps. Each is to failure. Takes me maybe 30 minutes. I don't need weight for pullups (can get 8-10) but I wear a 15lb weighted vest for pushups and do 20-25.

RD

 

[Tblock1]

wow I like that a lot! I'll probably put that in his routine at least 1 day each week