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