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training advice with this limited equipment

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asht
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2007/06/07 20:29:13 (permalink)

training advice with this limited equipment

Hi Newbie here

I have the flling equipment and wont be able to buy anything else for a while
Plus my own bodyweight is more than enough for me lol
1) Rowing machine (Concept 2 Model D) Link to info
2) Powerline powerstation (Link to info
3) A comfy excersie mat :-) (York folding from argos)


Im 5"10 and in decent shape, ive changed my diet to high protein, healthy regular meals
and got some whey powder.

Would like to:
1) put on a bit of muscle as been told im a bit skinny by last 2 gf's
2) Take weight off stomach/love handle area (35.5 inch waist which i would like flat at about 33 inches)
3) bigger arms/chestetc
4) become fit enough to run a decent distance etc without running out of breath like normally do.


anyone able to give me a decent routine- thinking 3 days training with bit of rowing in between??


would really appreciate if some one could list a detailed suggestion on what to do each day like below as not sure what to do. Can spend about an hour each day.

day one
3x10 pushups
.....
....

daye two
.....


etc


Thanks in advance
#1

2 Replies Related Threads

    Rusev
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    RE: training advice with this limited equipment 2007/06/07 23:16:25 (permalink)
    you have not got a lot of equipment to do a decent split that i can see but try

    press ups for chest
    dips for triceps
    wide chin ups for back
    close chin ups for biceps
    standing on the lower black bar (in the press up picture) doing calf raises
    knee ups for abs

    you could do it like a cuicuit making it harder for yourself with less rest between sets stretching it to an hour would be hard unless doing quite a bit of rowing 10 mins warm up 1 min fast 1 min slow 5 times weight cuircuit steady cool down row 10-15 mins may push to an hour

    bodyweight lunges or squats for legs
    use cans of beans as dumbbells or suitcases filled with clothes use you imagination shoulder press with baked bean cans and you got a whole body work out

    rowing for fitness 1 mins sprints 1 mins steady and so on
    endurance rowing steady for 10-20 or 30 mins build up

    hope that gives you some idea for now save up money and get some other stuff
    post edited by Rusev - 2007/06/07 23:21:07

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #2
    body4life
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    RE: training advice with this limited equipment 2007/06/09 13:44:31 (permalink)
    ORIGINAL: asht

    Hi Newbie here

    I have the flling equipment and wont be able to buy anything else for a while
    Plus my own bodyweight is more than enough for me lol
    1) Rowing machine (Concept 2 Model D) Link to info
    2) Powerline powerstation (Link to info
    3) A comfy excersie mat :-) (York folding from argos)


    Im 5"10 and in decent shape, ive changed my diet to high protein, healthy regular meals
    and got some whey powder.

    Would like to:
    1) put on a bit of muscle as been told im a bit skinny by last 2 gf's
    2) Take weight off stomach/love handle area (35.5 inch waist which i would like flat at about 33 inches)
    3) bigger arms/chestetc
    4) become fit enough to run a decent distance etc without running out of breath like normally do.


    anyone able to give me a decent routine- thinking 3 days training with bit of rowing in between??


    would really appreciate if some one could list a detailed suggestion on what to do each day like below as not sure what to do. Can spend about an hour each day.

    day one
    3x10 pushups
    .....
    ....

    daye two
    .....


    etc


    Thanks in advance


    Like Rusev said, u an't got enough gear there m8 for a decent split, so woulden't bother doin split. Maybe a 2-3 week full body.

    Example-

    Press ups x1-as much as possible

    Chest Dipsx1 as much as possible

    Wide Grip Chins x1 sets as much as possible

    Close grip chins x1 as mch as possible

    Shoulder Press seated or standingx1 (like Rusev said find somefin to use as dumbells)

    Lateral side raisesx1 (again find somefin to use instead of dumbells)

    Tricep dipsx1 as much as possible

    Squatsx1 (usin body weight fast movements) as much as possible

    One legged SLDLx1 (usin body weight, slow and controlled movements) much as possible

    Knee upsx1 as much as possible

    sit ups or crunchesx1 as much as possible

    Repeat 1-3 times, keeping rest times fast between exercises and maybe havin a 2min's break b4 repeating. U could maybe use ur rower on a seprate day, also u could go joggin. Get some more equiment when u can, a good soild adjustable bench, dumbells, weight set+bar and power rack or multi press rack is all u need.

    post edited by body4life - 2007/06/09 13:50:26
    #3
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