How to make the most of what i've got.

[Lancer55]

I graduated from highschool last year and I played football. We had an amazing gym so many different workouts possible. The coaches would take everyones max from their 4 core lifts bench press, parallel squat, power clean, dead lift, and then somehow calculate the weight, sets, and reps each person should do based on their max and what position they played. Then they would give each player a piece of paper every week for their M/W/F workouts with what lifts to do, what weight to lift, and the amount of sets and reps per lift. But I no loner have access to the gym, during summer they let me train but they can get in trouble if they let a non-student come workout there. So I just bought a bench that has incline and decline on it, a preacher curl, and a leg curl on it. I also bought an EZ bar. I feel like I am pretty limited on how may lifts I can do now. These are the lifts I am currently currently doing with my equipment, Bench press,incline,decline, reverse curls, barbell curls, preacher curls, leg curls, skull crushers, shoulder press, deadlift, power clean, bent over rows. I usually did chest/tris one day legs/abs next workout, and back/bis on the last workout day. But I am missing alot of leg and back workouts obivously, and some chest. There used to be cable crossovers, squats, alot of dumbell exercises like db press db flys db curls, ect that I don't have access too anymore. Here is my question. Are there any more lifts that I am not thinking of for an olympic/EZ bar, what other lifts can I do with an olympic/EZ bar? I used to do about 4 exercises for each body part on the days I trained them, at the moment it seems like I have about half the workouts. I am sure there are some I do not know of, can always use google but I like getting info here as well.

 

[miked8c]

Sell everything you just bought, buy a power rack.Buy at Fit-Senior.Com Power Racks and Power Cages

If you can get one of those, a bar, and weight you will have all the tools neccessary. You will have more than enough possible exercises to make you an animal. I don't know how much $ they run for but it will be worth it.

 

[downunder hunter]

Buy some kettlebells, an olympic bar with like 300lbs of weight plates and you can have some killer home workouts

I dont really understand your question. You can obviously do some bench pressin and bicep/leg curls right. Take the bar off and there are a number of exercises you can do with that

Perhaps the days of having a program laid out for you weekly are gone bro, your gonna have to learn how to train and put together a routine yourself tailored to your goals

Good luck

 

[Lancer55]

Buy some kettlebells, an olympic bar with like 300lbs of weight plates and you can have some killer home workouts

I dont really understand your question. You can obviously do some bench pressin and bicep/leg curls right. Take the bar off and there are a number of exercises you can do with that

Perhaps the days of having a program laid out for you weekly are gone bro, your gonna have to learn how to train and put together a routine yourself tailored to your goals

Good luck

I got an olympic bar with 350lbs of weights, it feels like I can only do so much with a bar tho. Indeed my weekly program is gone, I am trying to put a routine together. I should have asked the question a little different, I will update the OP.

 

[imafuturebodybuilder]

Bro, you can do, front squats, u can ask a friend to come help u put the bar on your back and u can do lunges, you can curl the big bar, you can do close grip bench press, u can grab the 10lb plates or 25 and do flyes, you can grab the 45 and do overhead tricep press, you can do bench dips, and just so much crap, thats basically all you will even need, except you cant really do back squats, but front squats are really good as well.

 

[Lancer55]

Bro, you can do, front squats, u can ask a friend to come help u put the bar on your back and u can do lunges, you can curl the big bar, you can do close grip bench press, u can grab the 10lb plates or 25 and do flyes, you can grab the 45 and do overhead tricep press, you can do bench dips, and just so much crap, thats basically all you will even need, except you cant really do back squats, but front squats are really good as well.

Ah ya I can get a friend for front squats but would rather have a rack for safety, but I could try that. I already got curls down and close grip bench. Flyes, overhead press and dips, I can add too the plan I have never used plates for flyes but that is a good idea. Lunges is a great one tho I am glad you mentioned it not sure how I forgot that one, thanks for the. I need more back and leg workouts mainly but anything is good, if anything having smaller legs is gonna make the upper body look bigger

 

[downunder hunter]

Go on youtube and look up some crossfit workouts bro, they use minimal equipment and are awesome workouts!

You've got to think outside the box