What's a Goo Limited Space/Equipment Routine?

[musclemom]

There has to be something out there somewhere.

My son wants a routine. I workout from home but I've got a helluva lot of equipment. He only has a bench, a barbell and dumbells and he's in an apartment, not a gym, so squats and power cleans are out.

He's not looking for miracles, just a sensible routine he can follow. Honestly, he doesn't want to do any thinking and neither do I!

Any suggestions?

 

[ExtraMile]

he could use the bench rack for zercher squats I guess, they are the closest you will get to a real squat without an actual squat rack, and some higher rep front squats maybe with his powerclean 1RM.

Can he get a chinup bar?

He could follow something like

(this is pasted from another thread)

Session 1:
a. Standing overhead press: 5x5 a la 2 warmup sets and 3 hard fucking sets of 5. When you get all 3, move the weight up.

b. Standing curls: Do 5 sets of 5, just like above, supersetted with the presses. Maury did these and he was definitely not pussy, even though he got plenty.

c. Squats: 1-3 warmups then 1x20. Yes, these are breathing squats done with a weight you can only do 10 with. Trust me, you will be able to do this if you are not a pussy.

d. Stiff leg Dead: 2x15. Yes girls, this does hurt. But keep at it.

e. Ab work: Work it hard, don't be a _____. (fill in the fucking blank, numbnuts!)

Session 2:
a. Deadlifts: 5x5, see the guidelines above

b. Bench press or dips: 5x5, see above

c. Dumbbell Rows: 3x10-15

d. Chins: 3 sets for maximum reps. I know, too much back work...well, you need this much goddamn back work if you don't want to look like a pussy! Plus, chins help to decompress the spine after heavy lifting a bit.

e. Ab work...as above.

for the squats on workout 1, replace with some warmups then front squats with his clean 1RM which he will probably get around 20 reps with.

and he would do one of these workouts every 2-3 days, if the squats are too light or he cant powerclean enough or whatever, he could replace them with zercher squats from the benchpress rack 3x8 or something similar.

 

[Dial_tone]

Get him a kettle bell and a doorway chinup bar.

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 air Squats

Rest precisely three minutes between each round.

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

3-5 rounds, each for time of:
20 Burpees
20 KB Swings
20 Push-ups
20 Sit-ups
20 Air Squats

Rest precisely two minutes between each round.

 

[musclemom]

Thank you gentlemen, that's exactly what I'm looking for!

He's actually planning on getting kettlebells, probably with his Christmas $$$.

I'll bring up getting a chinning bar, they're inexpensive enough.

DT, how frequently would he that routine?

 

[ExtraMile]

Thank you gentlemen, that's exactly what I'm looking for!

He's actually planning on getting kettlebells, probably with his Christmas $$$.

I'll bring up getting a chinning bar, they're inexpensive enough.

DT, how frequently would he that routine?

you can get a chin bar for your door frame for like £10-15 over here thats like $25-30

 

[JDid23]

musclemom-- check out iron gym... I believe it's 30 bucks, and it goes right over the door. Really convenient

EDIT: heres the link

http://djfit.files.wordpress.com/2009/05/iron-gym1.jpg

 

[b fold the truth]

You could get some bands and do any exercise imaginable...

 

[joe d]

i get just as good of a w/o at home as i do the gym with no actual equipment. you have to improvise. tell kim to put someone in the drivers seat of his car to stear as he pushes it up and down the parking lot.

 

[Tblock1]

......................What? Oh sorry, just still staring at your avatar musclemom. Anyway, bought my pullup bar for $20 at big 5. For a routine, I like the old "100 pullups" routine or deck of cards pushups. For the 100 pullups you do pullups to failure (say you get 12) then do max pushups 1 minute, max situps 1 minute, then max pullups again, no rest. Repeat till you get to 100. If you want to throw up many times, run 1/4 mile at 6:00 mile pace after the situps every time. For deck of cards, you just put a deck face down then turn over the cards and do the amount of pushups on the cards (3= 3 pushups, Jack=11 pusups, etc). I swear that 100 pullup routine is basically harder than any lifting you can do...

 

[Dial_tone]

Thank you gentlemen, that's exactly what I'm looking for!

He's actually planning on getting kettlebells, probably with his Christmas $$$.

I'll bring up getting a chinning bar, they're inexpensive enough.

DT, how frequently would he that routine?

Mon-Wed-Fri

I have a 35lb KB. You'd be amazed how much you can do with two of those.