This week we will discuss how you can set up different routines by using the minimum equipment of a bench with a good leg extension/leg curl attachment and a pair of adjustable dumbbells.
There are many ways that you can implement a body sculpting or bodybuilding routine using this limited equipment. Below are a few examples of how this could be accomplished:
Body Sculpting Routine
(Designed for toning and fat loss. However, also a great beginner's bodybuilding routine)
3 Days A Week Full Body Routine:
Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and crunches for 15-40 reps).
Click here for printable workout log!
An Advanced Bodysculpting Routine Using Supersets
Perform this routine 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of aerobics first thing in the morning on the rest days. This routine is only for people in excellent cardiovascular shape.
This routine is performed using tri sets. That is doing three exercises one after the other and then resting 1 minute.
Day 1
Tri Set 1:
75 Degree Incline Dumbbell Press or Pushups
One Arm Dumbbell Rows
Bent Over Lateral Raises
Tri Set 2:
45 Degree Incline Dumbbell Press
Two Arm Dumbbell Rows
Pullovers
Tri Set 3:
Leg Raise
Crunches
Frog Kicks
Click here for printable workout log!
Day 2
Do 2-4 sets per exercise of 10-15 reps. After the first tri set is done 2-4 times go on to the second tri set and so on.
Click here for printable workout log!
Bodybuilding Routine
Two Day Split Routine
Upper Body
75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Tri Ext
Wrist Curls
Click here for printable workout log!
Lower Body
Click here for printable workout log!
Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
There Are Many Ways To Implement This Routine:
- You can do it three times a week by alternating Upper and lower with 20-30 minutes of aerobics in the days in between (as in the Body for Life book).
- Another way to do it is four times a week (e.g. Mondays/Thursdays: Day 1, Tuesdays and Fridays: Day 2; Aerobics on the days off=20-30 min).
- If you have alot of motivation and good recuperative capabilities then you may wish to do it 6 times a week by alternating Days 1 & 2. If you were to choose this option and still wish to include aerobic activity, then just limit aerobics to 3 sessions of 20 minutes first thing in the morning on an empty stomach.
6 Day A Week Advanced Bodybuilding Routine
Day 1 - Shoulders and Arms
Triset:
Dumbbell Shoulder Press
Dumbbell Curls
Overhead Triceps Extensions
Giant set:
Dumbbell Upright Rows
Lying Triceps Extensions
Overhead Triceps Extensions
Incline Curls
Triset:
Lateral Raise
Hammer Curls
Bent Over Lateral Raises
Superset:
Concentration Curls
Triceps Kickbacks
Click here for printable workout log!
Day 2 - Legs and Abs
Triset:
Lunges
Leg Curls
Dumbbell Squats
Superset:
Leg Extensions
Stiff Legged Deadlifts
Superset:
Dumbbell Calf Raises
One Legged Dumbbell Calf Raises
Triset:
Sit Ups
Leg Raise & Crunch
Knee Ins
Click here for printable workout log!
Day 3 - Chest & Back
Triset:
75 Incline Dumbbell Press
One Arm Dumbbell Rows
Incline Flyes
Triset:
Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
45 Incline Dumbbell Bench Press
Dumbbell Pullovers
Superset:
Flat Dumbbell Bench Press
Two Arm Dumbbell Rows (Palms Down)
Click here for printable workout log!
For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more: 15-40 reps)on Day 1, and 4 sets per exercise on Days 2 and 3. Rest only 1 minute in between sets.
Conclusion
Successful advanced bodybuilders are able to determine how much volume they need in order to stimulate muscle growth while avoiding overtraining. Therefore, this routine may be modified according to the needs of the advanced bodybuilder.
In other words, someone like Dave Draper who can tolerate higher amounts of volume may be able to handle 5 sets per exercise while another bodybuilder with less than optimal recovery capability may handle 3.
I hope that with the routines above I have provided enough ideas on how to setup a weight training program with minimum home equipment. Note that even if you have a gym membership, you can still use these routines for those days that you cannot make it to the gym (provided of course that you have the weight bench and the adjustable weights necessary at home).
Also, since what these routines require are only dumbbells and a bench they are great to follow at the gym when it is crowded. You just need to secure a bench and then the dumbbells.
That prevents you from having to wait for equipment. I do that all the time when I have to train in a commercial gym (I make sure that the bench I secure is really close to the dumbbell rack).
Also, don't feel restrained to following my routines exactly as laid out. Feel free to make up your own as well based on the knowledge that you now have.
So there you have it. No more excuses to miss workouts and no more need to wait in line at the gym for equipment. Good luck to all of you.
hugo@hrfit.net
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