Recommend a full body routine

Discussion in 'Health & Fitness' started by GaryMo, Mar 1, 2014.

  1. GaryMo

    GaryMo
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    I'm want to start using the weights I have in my garage and would like to train 3-4 times a week.
    I used to lift weights but quite a few years ago and then just did one muscle group per day. I've also done a push/pull/legs routine.
    With this being lone training in the garage I won't be able to do something like a 5x5 as I'll never have confidence to lift what I want for the full 5 reps due to fear of failure with no spotter at hand.
    So, I'm looking for a routine and recommendation on rep range (12?)

    I'm around 12st 6lbs and 5'11", BF probably around 18%. I'm looking to build a little muscle then lose a bit of fat later in the year for a holiday (yeah yeah!)

    Equipment I have in the garage:

    Bench press
    Incline bench
    Around 80kg free weights
    Barbells, dumbells, curl bar
    Chin up bar

    So bench press, shoulder press, bent over rows, squats (limited by me getting the bar from the floor to my shoulders!), deadlifts are all big exercises I could do

    Any recommendations on a specific routine to follow?
     
  2. Wardy257

    Wardy257
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    Keep it simple, try something like strong lifts 5 x 5s.
     
  3. Jreg

    Jreg
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    Hi, here’s a routine i was doing at home with a similar set up. I only changed it when i joined the gym as i had access to more equipment. Remember, what works for some, won’t work for others. Try it anyway and see how you get on.
    Monday – Chest + Tricep
    Bench Press 4x6
    Incline Dumbbell Press 4x6
    Dumbbell Fly’s 4x6
    (If you can raise the opposite end of your bench i would recommend finishing chest with Decline Bench Press 2x8. If not, do Pullovers instead)
    Skull Crushers 3x8
    Over head tricep extensions 3x8
    Tuesday – Back + Bicep
    Wide Grip Chins 3x8
    Deadlift 4x6
    Bent Over Barbell Row 4x6
    Reverse Fly’s 4x6
    Barbell Curls 4x6
    Seated Dumbbell Curls 4x6
    Wednesday – Off
    Thursday – Legs

    Squats 4x6
    Lunges 4x6
    Calf Raises 4x6
    (not a whole lot more you can do at home)
    Friday – Shoulders
    Military Press 4x6
    Superset – Dumbbell Lateral Raises 3x8
    Barbell Upright Row 3x8
    Dumbbell Front Raises 3x8
    Barbell Shrugs 4x6 (I know shrugs work your traps but i always did them to finish off shoulder day)

    Saturday – Off
    Sunday – Off

    Well there ye go, try it if ye want. Any questions just ask.
    Here's a great reference website for exercises and muscle groups Exercise & Muscle Directory

    I have to say that was a very productive start to my work day hah
     
  4. GaryMo

    GaryMo
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    Thanks for that Jreg, a good start there.
    Did you use a set of squat stands and if so any to recommend?
     
  5. Jreg

    Jreg
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    No squat stands. I raised the arms on the bench as high as they would go and I would take the bar from there. It was a little awkward, and I was never able to go heavy with my squats until I joined the gym.

    Did my squats holding the bar like this - Barbell Front Squat

    You could also pile on the weight to one of the dumbbell bars and hold it in front of your chest too, its a little easier to pick up/put down.

    I cant recommend a set of stands sorry. Training at home is fine, always better to train in a gym IMO. I understand that that's not always an option tho.

    If you were going to kit out your home with gym equipment, then go for a squat rack instead of stand as it has more uses.

    Hope that helps :smashin:
     
  6. Wardy257

    Wardy257
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    That
    That's a hypertrophy workout but with a rep range more akin to strength training. Any reason for this?
     
  7. Jreg

    Jreg
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    No particular reason no. Its just a routine I did while training at home. I was doing a 5x5 3 day split for a few months and fancied a change. I felt like my shoulders were lagging also so I wanted to give them their own day. I had good gains from this, doing something very similar at the moment.

    But as I said, what works for some dose not work for others.
     
  8. Charlts

    Charlts
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    Gary what's your diet like buddy? At 5"11 and under 13st you've loads of room to fill out through proper nutrition, which'll do loads more than any programme will. :)

    Stick to the basics of squats, deads, pressing and big compound moves to put size on, with assistance stuff for the mirror muscle tone. :)
     
  9. GaryMo

    GaryMo
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    Only just seen these last few replies, for some reason I've stopped getting post notifications by emai!.

    Firstly, thanks to all of you for replying :)

    Diet isn't great but will be implementing some changes. A typical day would be:

    Breakfast
    Large bowl of cereal, either bran flakes with raisins or 3 shredded wheat with semi-skimmed milk

    Mid morning snack
    Cereal type bar

    Lunch
    2 slices of granary bread with either turkey, chicken, ham, tuna or cheese
    Yoghurt
    Orange
    Packet of crisps

    Evening meal
    Something along the lines of chicken breast, pork chops with potatoes, chilli and rice, spag bol etc

    May snack in the evening with things probably high in sugar and negligible in protein!

    So, loads to improve on, I know that and will be doing so. Junk needs to go and protein needs to be upped.
    I do have some whey protein powder to supplement too.

    Think I'll give the strongman 5x5 a go for a few months and see where that takes me but to do so I'll need a set of squat stands. Will have to do some research on those as it's a minefield out there full of cheap (and expensive) junk!
     
  10. Charlts

    Charlts
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    Get your nutrition on point first dude, the best bit of advice I ever got was "if you eat like a little girl you'll become one, eat like a beast and you'll become one". What goes into your mouth is 80% of any progress you'll make. :)
     
  11. Charlts

    Charlts
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    Here's a half decent video of proper nutrition, it does demand you're consistently organised with it though.

    The Daily Food Consumption of a Rugby Player -...
     
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