can someone help me with a routine?

[Polish Prince]

Hey guys....just wondering if someone can give me some exercises that i can do at home. My equipment consists of free weights, easy curl bar, a bench that inclines only. Would like help on some different excercises i could use. Would like to bulk up aswell.

ps....is there any excercise that i can do that can work the lower/bottom of my pecs? thanks...thats my most trouble area?

 

[jagenz]

I know decline movments are suppose to work that lower area of the pecs you could give this a try.
As far as a routine goes just search i bet there are lots of great routines that have already been posted.
If you want to bulk up i suggest consuming atleast 1 gram of protein per pound of bodyweight/3grams of carbs per pound of bodyweight consisting of mostly all complex carbs/and keep the saturated fat very low but consume some healthy fats that your body needs (not all fat is bad) Search bro all your questions have probably been answered a million times over again. Anyway good luck brotha.....Peace Out.

 

[Workin_at_it]

Don't know how experienced you are or how complete your free weights are.

I've collected a couple of routines for home that just used Dumbbells (15lbs - 60lbs), a flat bench, and 310 lbs Olympic bar and weights. (Just added a Smith Rack and Incline bench this week and I'm psyched.)

For bulking up, suggest just eating enough protein and sticking to the full body exercises, which seem to get neglected way too often.

You can always get a slight decline on your bench by raising one end on some 4x4s or something similar.

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DAY 1 - Upper Body (Except Back)

Bench Press, 2 x 8-10
Seated Shoulder Press, 2 x 8-10
Alternate Curls, 2 x 8-10
Bent-over Kickbacks, 2 x 8-10
Crunches, 3 x 20-25

DAY 2

Squats, 1 x 15-20
Deadlifts, 1 x 15-20
One Arm Dumbbell Rows, 1 x 8-10
One Leg Calve Raise, 1x15-20
Crunches, 1x15-20

*Twice a week program - each routine once a week, minimum 2 days between

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DAY 1 (Upper Body)

Dumbbell Bench Press 2 x 8-15
Dumbbell Side Laterals 2 x 8-20
Dumbbell Curls 1 x 8-15
Bent-over kickbacks 2 x 8-12

DAY 2 (Lower Body)

Dumbbell Squats 1 x 10-25
Dumbbell Deadlifts 1 x 8-15
Dumbbell Rows 2 x 8-20
One Leg Calve Raise 2 x 15-50
Crunches (with weight) 2 x 20-30

*Twice a week program - each routine once a week, minimum 2 days between

======================================

Squat 1-2 sets
Stiff Leg Deads 1 set
Calf Raises x 1 set
Bench Press 1-2 sets
supersetted with
Bent-over rows 1-2 sets
Arnold Press 1 set
Hammer Curls 1 set

Full body program - 2-3 times a week, at least a day between
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