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Hornviper
Hornviper g Evgeni Dimitrov
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

Hello guys,

At the moment I live in the countryside and there aren't any gyms nearby. I have adjustable dumbbells, a few barbells, a bench and a few other things. I am going to get more stuff as soon as I can. I need some help with my workout plan, though. I have to say that  I don't mind working out 5-6 days a week, as I am defo not lazy. I am thinking of doing one muscle group a day, but I am not sure if that's okay. If you have any suggestions about reps, sets, exercises, etc, I am all ears. I am not that knowledgeable, so any help will be appreciated. I am trying to gain muscle, but I have no access to a gym, which is probably a huge problem. :( Or I should probably change my mindset.

 

Thank you in advance.  

VitaBjornen
VitaBjornen g Cody Smiley
5 Post(s)
5 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2017
Posted

If you can, get you a set of bands to help augment your strength training with the dumbbells. If you have a flat bench that'll help too because you can do dumbbell chest press and what not. If not, pushups work great to build the chest and with the bands, you can wrap it around your back and use the variable resistance to help increase your gains in that department as well. The other nice thing about bands is that it's super easy to incorporate drop sets or even double drop sets with them by just lessening the resistance you're pulling against and going to failure again. You can use that technique for almost any exercise that uses bands. I'll post a little workout routine that I use on the road with bands, it should help you out at home too.

 

On The Road Band Workout            
Cardio Acceleration Between Sets            
Group 1            
Exercise Reps Set 1 Set 2 Set 3 Set 4 Set 5
Band Reverse Grip Chest Press 5-15          
Band Low Row 5-15          
Band Shoulder Press 5-15          
Behind Back Band Curl 5-15          
Band Triceps Kickback 5-15          
Band Lateral Raise 5-15          
Band Curl 5-15          
Band Overhead Triceps Ext. 5-15          
Band Squat 60-120          
Band Deadlift 60-120          
             
Group 2            
Exercise Reps Set 1 Set 2 Set 3 Set 4 Set 5
Band Chest Press 5-15          
Band Lat Pull Down 5-15          
Band Y Raise 5-15          
Band Rear Delt Flye 5-15          
Band Straight Arm Pull Down 5-15          
Band Internal/External Rotation 5-15          
Band Front Raise 5-15          
Band Overhead Triceps Press Down 5-15          
Band Leg Ext. 60-120          
Band Hamstring Curl 60-120          
             
Group 3            
Exercise Reps Set 1 Set 2 Set 3 Set 4 Set 5
Band Woodchopper 30-60          
Band Landmines 30-60          
Band High Anchor Crunches 40-50          
Band Reverse Crunches 40-50          
Band Leg Raises 30-50          
Band Roundhouse 50-60          
muscular strength
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