Dumbbell & Barbell Home Based Workout
Workout Summary:
Intermediate
Build Muscle
3
Split
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I really like the way this looks. I will try and use it. However, is this routine effectively working the triceps?
There are 4 movements which directly stress the triceps...dips, military press, french press and pushups. So you will definitely get plenty of tricep stimulation from this routine.
Im in high school and this program does work.
I am in college at 45 yo and it works lol
I am just getting started with body building and i was wondering how long should i follow this workout plan and what supplements should i take during it?
I would continue to follow it as long as you are seeing results.
For supplements you will want a good whey protein, and it's also a good idea to use a quality multivitamin and fish oil for overall health.
take whey protien, creatine, and geatine. hav a balanced diet.
now for this workout, are you doin it as like a circuit? you know like doin deep push ups immediately followin the dips then as soon as you done with that doin the flys? or do you do all the sets for one excersize then move on to the next?
Hi Elijah...you perform all the sets for one exercise, then move on to the next exercise.
This workout seems great and I tried it for the first week. I was very sore and felt like I worked hard. However, the rest time... waiting a whole week before working the chest again? Is this a good thing? I'm not criticizing, don't get me wrong, but is a week a good resting time between working muscle groups?
Many lifters grow very well training each body part once per week. If you would like to try training each muscle more then once a week, here are some recommend programs:
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
Are these programs suitable for women? Although I have done a reasonable amount of gym work over the years, I havent done much recently. I am looking for toning, stength and fitness in preparation for the big 50!!! next year.
This would be a great workout for a woman. I would recommend using a slightly higher rep range...maybe adding 5 reps per set.
And best of luck!
If you take it seriously and run this workout plan, alongside a muscle building diet as advised. You will see great results!
Give yourself 12 weeks on the plan and see the difference yourself! I was getting compliments from male and female friends after approx 4/5 weeks of following the regime (DON'T FORGET THE DIET IS ESSENTIAL TOO)
I very happy with the fact I have achieved BETTER results at HOME, than all of my friends that attend gyms and they pay in excess of £40 per month on gym fees! I spend my saved £40 per month on healthy food instead ;o)
Work the plan to your personal limits... SET GOALS AND PUSH THEM TO THE LIMIT
The problem I have with a "balanced diet" is you have guys telling you to consume at least 3500 calories a day, now you only work out 3 days a week. This just doesnt ad up to me.
Would it be okay to have leg day on Friday and shoulders and arms on wednesday? Or maybe leg day on Monday and chest and back on Friday?
Or would I be overtraining my arms in I put chest and back day and arm day too close to each other?
That should work out ok. With the day of rest you should be fine.
Hi looks like a good routine, is it ok to add 30 - 40 mins light arobics (cycling,crosstrainer or jogging) on sun, tues and thursday for overall fitness.
Absolutely!
hi steve,
i was just wondering if this routine could be used for fat loss? i am not really sure as to which routine to choose because i want to lose fat and also build muscles.
is this routine isnt ideal, could you please recommend some routines for me?
thanks a lot
Virtually any resistance training routine will work when you are trying to cut fat, as long as you are pushing hard and trying to add reps/weight on every set.
Regarding building muscle, it is virtually impossible to both build muscle and cut fat at the same time. I recommend picking a goal that is most important to you, and focus on that goal.
I'm kind of confused with what you've said here. It is impossible to cut fat and build muscle? As you work out and gain muscle, wouldn't your body start building muscle, while using the energy from fat?
Hi Chatham,
It's not as simple as that. You need an extremely precise diet to have a chance to build muscle while losing fat, and even then unless you're a beginner you probably won't have a prayer at doing both at the same time.
Hey Steve!!I wanted to ask can i do on wednesday with legs biceps and then on friday with sloulders triceps??
I have access to a pullup bar so I was wondering how many sets and reps should be done to allow for maximum efficacy of workout?
I would recommend 3 sets of 8 to 15 reps.
Hi, i am pretty new to all of this and really like your workout routine,however i dont really get for instance on a given day where it says for instance 4 sets 12 reps?? how long do i leave between each set?? do i do 1 of the sets on that particular excercise and then move on and do 1 set of the next excercise until i eventually get back to the first and do this inrotation until i have done all 4 sets,or do i do the 4 sets together at the same time and then move on to the next excercise?? sorry for the noob questions :D
In general, you rest up to 2 minutes between sets. For big lifts such as squat and deadlift you can rest 3 to 5 minutes between sets if needed.
You perform all sets for a given exercise before moving on to the next exercise.
Hi,I'm a pretty skinny frame and was looking to add a bit of muscle but I'm a complete beginner at lifting, and was wondering what sort of results I should be aiming for within a 12 week period.
Thanks
Hi Andrew,
Beginners who are eating to grow and lifting heavy can gain 10 to 15 pounds of muscle during their first year of training.
Hey my basement ceiling is too low for me is it okay to do some of these exercises like the french press for example on my knees?
I have a low ceiling and perform them seated on a bench.
Hey i was just wondering if i could replace the leg work outs with anything else because i have an injured knee and cant really do any of them
You could possibly do:
Chest
Back and Abs
Arms
when shoUld i work my ForearmS
If you wish to add forearms, here are some good exercises:
http://www.muscleandstrength.com/exercises/forearms.html
Do you recommend any supplements for hard gainers that won't pack on the fat as well?
Hi Mike,
Most hardgainers are hardgainers because they are undereating. How many calories do you eat per day?
Hey guys. I am pretty new to bodybuilding.just started two weeks ago,i am 5' 11" and weigh 155pounds. i train mondays (chest,back) tuesday off wednesday( legs including calves) thursday off friday(shoulders,arms) sat/sunday off.basicly the workout plan on here. i take whey protein twice a day once morning and once straight after workout or on off days just once morning and evening. i take creatine 30 minutes before a workout per instructions on bottle and in the morning on off days.i guess what i am asking is is this enough to build a good amount of muscle.i feel like on my upper body that i recover pretty quickly (within a day or two) even tho i work the muscle groups to exaustion. then on my training schedule i have to wait a whole week to hit that muscle group again,is this not good or is it sufficient? my legs take a bit longer to recover so i am not as concerned about the week gap between working them again.but as for my upper body alot of sources say that a three day workout is sufficient,i would appreciate your opinions on the matter please. thank you in advance for the help.
Hi Neil,
3 days is plenty of training. Naturals tend to grow best on 3-4 days of training per week. Keep doing what you're doing!
hello. just wanna ask if its ok to replace the chest dips and push up by bench and inclined bench press for the chess? youve mentioned that the dips and push up will stress the triceps, how bout if i change it to bench press, its still stress my triceps or just the chest only? thnx
That would work well.
Hi - I'm in a half marathon training program and we do track workouts on Tues (speed work), tempo runs on Thursday, and long runs on Sat. Would you still do Leg Work on Wed or would you switch it with another day?
Hi Barb,
You could move the days around to better fit your schedule as long as you perform the workouts in the listed order.
FOR HOW MANY WEEKS SHOULD I WORK OUT USING THIS ROUTINE
Hi Jgari,
Use it at least 8 to 12 weeks, or as long as you are making results.
I noticed deadlifts are performed on Wednesday, a day after the series of back exercises. Are you sure this won't overwork the back slightly? Would it still be effective doing deadlifts with significant back DOMS?
Thanks, I think I'll be trying out this routine!
Hi Pete,
Tuesday is a rest day. Hopefully by Wednesday you won't be feeling any lower back, or for that matter back DOMs. If you are, I might suggest simply training with a lighter deadlift weight on that day.
can you add Squat to the begining of all three days of training, i lack mass in hamstring and quads!
Hi Hani,
You could.
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