Training Program

[El Kay]

Hi all

I am pretty new to the bb thing as well as this board

I have been training for like 4 moths now, and have been gaining weight as well as muscles. But I kinda need a good training program, and thought that some peeps in here could help me.

I train with the purpose to build up some mass, and I dont have the possibility to do squat or deads as they dont have the equipment in the gym im training at.

The program should be made for a 3 day training week.
Hope to get some respond to this

Thanks in advance

 

[Si|vio]

they don't have barbells?

 

[Thadon]

Is your home your gym? If not, i've never seen a gym without a squat rack and an olympic bar. I'm sure they have a bar, you can do front squats, overheads, but have your gym look into buying a Squat rack!

 

[El Kay]

Yes there are some barbells, but they are all with fixed weights. And the weights from the benchpress doesent fit on those bars, so you cant add more weight. The only barbells they have where you can adjust the weight are an ez bar and the benchpress bar.
They have a smith machine too, but can you use that for squatting?

 

[NateDogg]

Yes, you can use a smith machine for squatting. I use it occasionally just for a change. Also, what do you mean by "bench press bar?" Even if it is a cambered bar, you shouldn't have trouble trying to deadlift with it.

NateDogg