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Need a routine, no bench or equipment just dumbbells and barbell - work as a builder

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CrimsonChin
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2014/12/27 17:42:25 (permalink)
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Need a routine, no bench or equipment just dumbbells and barbell - work as a builder

Hello,

I used to train, but until lately I haven't had time. I'm working as a builder at the moment so work very hard all day long but I live on the construction site and I have no internet or phone signal so as you can imagine... Plenty of free time at nighttime once it's gone dark.

I'm looking for a simple routine I can do with just a barbell and dumbbells... No bench available. 3 times a week?

Not sure where to start, anyone have any suggestions?

Thanks
#1

11 Replies Related Threads

    thegrimreaper
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    Re: 2014/12/28 07:27:37 (permalink)
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    What are your goals mate

    #2
    CrimsonChin
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    Re: 2014/12/28 08:29:30 (permalink)
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    thegrimreaper
    What are your goals mate




    Just to pack on muscle fast, don't need to cut.
    #3
    Floydy
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2014/12/28 10:02:24 (permalink)
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    You're a little limited without even a bench though I guess you could assemble a makeshift one.
    So with a barbell and dumbbells - many weights/plates? - it's curls, presses and shrugs.
    I understand the scant resources but with your evenings free I think you could travel to a gym a couple of times a week :)
    #4
    thegrimreaper
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2014/12/29 13:10:26 (permalink)
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    Floydy
    You're a little limited without even a bench though I guess you could assemble a makeshift one.
    So with a barbell and dumbbells - many weights/plates? - it's curls, presses and shrugs.
    I understand the scant resources but with your evenings free I think you could travel to a gym a couple of times a week :)



    Agree with this but you could make do. Ideally you could buy or make a free standing chin/dip station which would allow you to train most of the body. In terms of a routine, this is up to you. I prefer full body but othes prefer splits. If you're new to BB'ing then I suggest a full body conducted 2/3 times per week.
     
    Some movements you can do with your equipment plus the chin/dip station
     
    Chest- Press ups, dips
     
    Back- Deadlifts,BB bent over rows, db bent over rows, wide grip chins
     
    Legs- body weight squats, hack squats, bulgarian split squat (using a chair or something)
     
    Delts- Db or BB shoulder press, lateral raises, bent over reverse flies, front raises
     
    Bi's- Curls (DB or BB) or palms up chins
     
    Hamstring- Stiff leg deads
     
    calves- put some discs in a back pack and do single leg calf raises on a stair or book
     
    Tri- skull crushes with db's, kickbacks, close grip press ups
     
    Pick 2 or 3 movements per muscle, work within a choosen set/rep range and stick to your routine, record progress and eat well. Read all the articles and stickies too plenty of good info in there.
    post edited by thegrimreaper - 2014/12/29 13:12:01
    #5
    Floydy
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2014/12/29 19:08:26 (permalink)
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    ^ Agree.
    #6
    Uriel
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2015/01/02 23:03:17 (permalink)
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    You can do almost everything with just free weights. For chest you can do floor presses and flyes, for legs bulgarian split squats and lunges, and add some plyometrics (clap push ups and jump squats, going for more power/height rather than more reps). Those are the only muscles you can't train just as you could in a gym.
    #7
    stewpoo
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2015/01/21 12:40:35 (permalink)
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    How about a power clean / push press / front squat combo... 
    #8
    Bob Mcbobberson
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2015/01/24 01:17:08 (permalink)
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    For me dips/chins are essential.  If you can do them then you're all good.  More important than the weights really.  For legs do hack squats
    #9
    heretohelp
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2015/03/11 13:36:45 (permalink)
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    Get yourself a TRX strap and you're set.
    Also think about getting a BOSU ball and do your exercises while standing on the ball.  It will work your core as well.
    #10
    robert123
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2015/03/12 12:28:13 (permalink)
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    I have no bench and doing just fine
     
    D1 - Deadlift, Barbell bicep curls, Pull ups
    D2 - Floor Bench Press, Floor Tricep press, Plates used for flies, tricep push up's.
    D3 - Strict overhead press, bent over rows, chin ups
    D4 - Front Squat, Cleans, Calf raises, (sometimes stiff leg deadlift)
     
     
    #11
    skinnyfat
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    Re: Need a routine, no bench or equipment just dumbbells and barbell - work as a builder 2015/03/16 18:40:39 (permalink)
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    stewpoo
    How about a power clean / push press / front squat combo... 


    This^^^^^
     
    Add in some press ups and chin ups and you have everything you need.
     
    Personally I thing the bench is the most over rated piece of equipment in a gym.
     
    Pick stuff off the floor, push it overhead and move your own bodyweight. Done!

    I smoke. A lot. And i eat full fat mayo. So suck on that! ;-)
    #12
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