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  • Posted On: 11-29-16, 9:37 pm (EST) #1

    My basic setup

    November 29, 2016, 9:37 pm

    its been a long time since I've posted. Just so you guys and girls know, I have missed being here. I finally bit the bullet and purchased my equipment from wrights-equipment. They had a Black Friday sale. I need help putting together and great lean mass program. I will have the following equipment to begin. Wall mount rack with jhooks, flat bench, pull-up bar, barbell and 230lbs of rubber plates, only a set up 10lbs dumbbells, a 20lb kettle bell and a jump rope. It's very basic. @scott_herman

     

     

  • Posted On: 11-30-16, 4:37 am (EST) #2

    My basic setup

    November 30, 2016, 4:37 am
    Posted by: Okinawa82

    its been a long time since I've posted. Just so you guys and girls know, I have missed being here. I finally bit the bullet and purchased my equipment from wrights-equipment. They had a Black Friday sale. I need help putting together and great lean mass program. I will have the following equipment to begin. Wall mount rack with jhooks, flat bench, pull-up bar, barbell and 230lbs of rubber plates, only a set up 10lbs dumbbells, a 20lb kettle bell and a jump rope. It's very basic. @scott_herman

     

     

    If you need a lean mass program, why not try the 12 week challenge? It's better than great ;-)

     

    Have you seen it? It's all in the @exclusive section. Let me know what you think!

  • Posted On: 11-30-16, 6:03 am (EST) #3

    My basic setup

    November 30, 2016, 6:03 am
    Posted by: Scott_Herman

    If you need a lean mass program, why not try the 12 week challenge? It's better than great ;-)

     

    Have you seen it? It's all in the @exclusive section. Let me know what you think!

    @scott_herman I searched throughout the section found several of your programs. Unless I missed it, all your programs require some sort of cable or machine I won't have. I'm going to be very minimum and having to do squats, flat bench, step ups, lunges, deadlifts, overhead press, etc all with a barbell.

  • Posted On: 05-30-18, 8:14 am (EDT) #4

    My basic setup

    May 30, 2018, 8:14 am

    Hi guys

     

    perhaps I can ask here.

    I've just bought a homegym station. https://www.decathlon.be/nl/p/homegym-compact-voor-krachttraining/_/R-p-7247?mc=8287391&orderId=be132115581

    I hope you guys can help me with a routine for this machine. Something about 20minutes? Just like the 12 week home program, which I'm already doing.

     

     

    Thanks!

  • Posted On: 05-31-18, 7:09 pm (EDT) #5

    My basic setup

    May 31, 2018, 7:09 pm
    Posted by: The_Teacher

    Hi guys

     

    perhaps I can ask here.

    I've just bought a homegym station. https://www.decathlon.be/nl/p/homegym-compact-voor-krachttraining/_/R-p-7247?mc=8287391&orderId=be132115581

    I hope you guys can help me with a routine for this machine. Something about 20minutes? Just like the 12 week home program, which I'm already doing.

     

     

    Thanks!

    Are you planning to do upper/lower body splits with this? Like the home program? Or more like full body workouts?

     

    Looks like you can get a bit of upper body work done with it.. but only leg extensions for the lower body, right? From what I can see.. you will be able to do leg extensions, lat pulldowns (with various grips), and chest flys with your arms straight or at 90 degrees.

  • Posted On: 06-01-18, 10:08 am (EDT) #6

    My basic setup

    June 1, 2018, 10:08 am

    Yes, indeed. An upper/lower body split like the home program. So I can really focus on these parts.

    If someone has a full body workout! Would be happy to try it!

  • Posted On: 06-01-18, 5:00 pm (EDT) #7

    My basic setup

    June 1, 2018, 5:00 pm
    Posted by: The_Teacher

    Yes, indeed. An upper/lower body split like the home program. So I can really focus on these parts.

    If someone has a full body workout! Would be happy to try it!

    I would go for something intense on this:

     

    Pull down. 4 sets - Then 3 drop sets

    Leg extention. 4 sets - then 3 drop sets.

    Chest. 4 sets - then 3 drop sets.

     

    30 - 60 seconds rest between sets.

    10 seconds rest between drop sets.

     

     

    But yeah keep in mind that you are missing hamstrings, calves etc etc etc since the machine does not include it. So I would add those in on other days in that case. Otherwise the general idea of the workout as seen above is more than enough to pump u up.

     

    Let me know if this helps ! If you need more help just say the word ! Have a good day !

  • Posted On: 06-01-18, 5:02 pm (EDT) #8

    My basic setup

    June 1, 2018, 5:02 pm
    Posted by: Okinawa82

    @scott_herman I searched throughout the section found several of your programs. Unless I missed it, all your programs require some sort of cable or machine I won't have. I'm going to be very minimum and having to do squats, flat bench, step ups, lunges, deadlifts, overhead press, etc all with a barbell.

    Just substitute all the machine work with dumbells or something. So for instance: Machine flys will be dumbell flys.

     

    Otherwise you can do something like 5x5 strenght program ? With more volume for mass ? Works great if you only want to use a barbell.

  • Posted On: 06-02-18, 4:36 am (EDT) #9

    My basic setup

    June 2, 2018, 4:36 am
    Posted by: William_Steinset

    I would go for something intense on this:

     

    Pull down. 4 sets - Then 3 drop sets

    Leg extention. 4 sets - then 3 drop sets.

    Chest. 4 sets - then 3 drop sets.

     

    30 - 60 seconds rest between sets.

    10 seconds rest between drop sets.

     

     

    But yeah keep in mind that you are missing hamstrings, calves etc etc etc since the machine does not include it. So I would add those in on other days in that case. Otherwise the general idea of the workout as seen above is more than enough to pump u up.

     

    Let me know if this helps ! If you need more help just say the word ! Have a good day !

    Thank, man!

     

    How much weight should I use? As much as I can do?

     

     

     

  • Posted On: 06-03-18, 12:40 am (EDT) #10

    My basic setup

    June 3, 2018, 12:40 am
    Posted by: The_Teacher

    Yes, indeed. An upper/lower body split like the home program. So I can really focus on these parts.

    If someone has a full body workout! Would be happy to try it!

    I like William's suggestion! Obviously, like I said in my previous post, the only leg movement you can do is leg extensions so it will be difficult to get a full lower body workout with that machine.

     

    Maybe you could include some leg extensions into the lower body workout if you want to? Other than that, if you are doing a workout with JUST this machine.. I'd go with William's suggestion. And yes go with as much weight as you can while maintaining proper form!

  • Posted On: 06-03-18, 9:20 am (EDT) #11

    My basic setup

    June 3, 2018, 9:20 am
    Posted by: The_Teacher

    Thank, man!

     

    How much weight should I use? As much as I can do?

     

     

     

    No problem !

     

    Yeah if you are bodybuilding do as much weight as you can so long as you can do this:

    -Good form

    -Good mind muscle connection

    -Good stretch and contraction

    -You can stop anywhere in the excercise and still have controll

    -At least 8 reps, I would say 12 - 15 reps

    -Not going over the rest timers

  • Posted On: 06-14-18, 6:43 pm (EDT) #12

    My basic setup

    June 14, 2018, 6:43 pm
    Posted by: The_Teacher

     

    Thanks William and Scott!

    The machine has been assembled! I can get started. My goal is to get pumped indeed. Already made quite some progress with the 12 week program workout

     

    Nice man! You'll be making even more gains with the extra equipment giving you some variation to the home program! Looking RIPPED too! Keep up the good work man!

  • Posted On: 06-17-18, 4:40 pm (EDT) #13

    My basic setup

    June 17, 2018, 4:40 pm

    Thanks, man!

    Really going for it now! Waited long enough.

    I've added some pics. There are a few more features to this homegym.

    Perhaps these could be included in the routine?

     

    * pull down / pull up with one hand (small handle(pic 2)

    * and a leg band for butt exercises/hamstrings?

     

     

    Thanks for the help and support! Really appreciate it!

  • Posted On: 06-17-18, 7:13 pm (EDT) #14

    My basic setup

    June 17, 2018, 7:13 pm
    Posted by: The_Teacher

    Thanks, man!

    Really going for it now! Waited long enough.

    I've added some pics. There are a few more features to this homegym.

    Perhaps these could be included in the routine?

     

    * pull down / pull up with one hand (small handle(pic 2)

    * and a leg band for butt exercises/hamstrings?

     

     

    Thanks for the help and support! Really appreciate it!

    Oh nice! That will give you the option to work one arm at a time, so if you notice you have any imbalances, that will come in handy! And you can do some glute kick-backs with that attachment near the ground!

     

    Always happy to help @the_teacher! Get those gains man!

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