Help me with a weekly routine!!??

[dhockey94]

Hey guys, im 18, 5'9 and 130 pounds. Ive been working out and have made improvements but I dont have a set workout plan. Now that hockey is over, im ready to get on a real workout schedule and i wont have to worry about being sore and all that shit. Im looking to make some good gains and im tired of being skinny. Can someone help me design a workout plan that i can do at home. I have the usual bench, dumb bells, bar bells etc...

 

[JDid23]

do you have a squat rack?

 

[dhockey94]

No, i only have a bench, dumbells, and a curling bar.

 

[JDid23]

No, i only have a bench, dumbells, and a curling bar.

oh i thought you meant barbell..?? if you do, how much weight do you have? If not, then ok.

Also, you're not going to like hearing this, but if you can sell your bench, DBs, and curling bar and get a gym membership you'd be able to workout much more efficiently.

If you can't and you don't have a barbell, you can always just improvise do variations like RDL, bulgarian split squats with DBs, and some more.

 

[alice5653]

After all you need an exercise plan. you should know how to get muscles especially how to get calve muscles and others as well

 

[blue5108]

Hey guys, im 18, 5'9 and 130 pounds. Ive been working out and have made improvements but I dont have a set workout plan. Now that hockey is over, im ready to get on a real workout schedule and i wont have to worry about being sore and all that shit. Im looking to make some good gains and im tired of being skinny. Can someone help me design a workout plan that i can do at home. I have the usual bench, dumb bells, bar bells etc...

Good luck bud. Ive had a real hard time trying to get help with a routine from anyone.

 

[dhockey94]

oh i thought you meant barbell..?? if you do, how much weight do you have? If not, then ok.

Also, you're not going to like hearing this, but if you can sell your bench, DBs, and curling bar and get a gym membership you'd be able to workout much more efficiently.

If you can't and you don't have a barbell, you can always just improvise do variations like RDL, bulgarian split squats with DBs, and some more.

Ok. I have a bench with a bar is what i meant. Who would have a bench with no bar to bench press?? I also have dumbells, plenty of weight and a curling bar. Im looking for ideas for a workout plan. Like Monday: Bench etc.. Tuesday: cardio... Im looking for ideas to piece together a good plan that hits all muscle groups effectively so im not hitting each group more than i need to in a week.

 

[shibs]

Ok. I have a bench with a bar is what i meant. Who would have a bench with no bar to bench press?? I also have dumbells, plenty of weight and a curling bar. Im looking for ideas for a workout plan. Like Monday: Bench etc.. Tuesday: cardio... Im looking for ideas to piece together a good plan that hits all muscle groups effectively so im not hitting each group more than i need to in a week.

All i've got is bad news...

People here will help you transform your shitty routine into a good one, but I haven't seen anyone just create one from scratch for somebody. You've gotta do some research on your own and try to come up with something, and the people here will help meld it all together. No ones going to hand anything out.

Try looking over some beginner threads, programs etc. I know ExtraMile has a really old training log that he started as a noob and it has a lot of information that could be of help.

And if you want to do this seriously, a home gym is only going to get you so far. Idk what the rates for gyms are where you live but i pay $25 a month with no contract. It's not that bad.

Good luck with your searches, sorry if the truth sucks.

 

[JDid23]

Ok. I have a bench with a bar is what i meant. Who would have a bench with no bar to bench press?? I also have dumbells, plenty of weight and a curling bar. Im looking for ideas for a workout plan. Like Monday: Bench etc.. Tuesday: cardio... Im looking for ideas to piece together a good plan that hits all muscle groups effectively so im not hitting each group more than i need to in a week.

How does look?

M- Chest/Tris

W- Back/Bi's

F- Legs/Shoulders


also you can do some complexes or HIIT on 2 of your off days if you want.. Sorry to keep asking you questions but how much weight do you have for the barbell? just wondering because you definitely have enough to do pressing and probably cleans/bench, but if you really have enough you can do deads too.