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Old 03-20-2014, 05:29 PM   #1
lgtrob
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Default Getting back into shape

Hey guys,

I'm getting back into the gym this week and I'm after some suggestions of a routine I could run with 3 days a week. Here's the deal though, my gym isn't the best equipped!

The equipment I have available is:

up to 42kg in dumbells.
A bench.
Lat pull down.
Chin up bar.
Cable row (pully).
Cable crossover.
Leg Press.
leg extension.
leg curl

Yes I could find another gym but at the moment it's very convenient for me. Surely some muscle can be built using the equipment I've listed above!

So any suggestions on a routine?

Rob
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Old 03-20-2014, 07:42 PM   #2
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Is the bench free weight, or are their free weight BB's there? Or is all this stuff machines?

You can definitely use what you have available there to at the very least get started working out again. It also really depends on what you're fitness goals are. Are you looking for general fitness, powerlifting, crossfit style, etc?
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Old 03-20-2014, 11:10 PM   #3
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http://www.muscleandstrength.com/wor...y-workout.html

I would replace dumbbell squats with leg press 3x12-20
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Old 03-21-2014, 12:00 AM   #4
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your inability to do BB squats is the real thing that stands out

you could do like 3 day a week AB

A
5x5 goblet squats
5x5 bench
Milli press
Cable Rows

B
5x5 goblet squats
1x5 Deadlifts Heavy
DB Rows
Some sort of Ab work

ABA week 1
BAB week 2
etc
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Old 03-21-2014, 03:26 AM   #5
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Thanks for the ideas guys.

Should have noted my workout goals are to generally put on some muscle whilst still maintaining some aerobic exercise for general fitness, this I'l do after a weights session or on a day off.

The bench is literally just a bench, thought I'd include that in the equipment listing!

Yes, no barbell so squats are out of the question. The dumbbell only workout looks like a goer, I might slightly change it up as follows:

Day 1
Leg Press 3x12-20
Dumbbell Bench Press 3x6-12
One arm dumbbell row 3x6-12
Standing dumbbell curl 3x6-12
Two arm seated dumbell extension 3x3-12
crunches 3x10-20

Day 2
Dumbbell step up 3x6-12
Dumbbell Stiff Leg Deadlift 3x6-12
Seated Dumbbell Press 3x6-12
Standing One Leg Dumbbell Calf Raise 3x10-20
Dumbbell Shrug 3x10-15
Dumbbell Side Bends 3x10-15

Day 3
Dumbbell Lunge 3x6-12
Dumbbell Incline Bench Press 3x6-12
Wide grip lat pull down 3x6-12
Hammer Curl 3x6-12
Lying Dumbbell extension 3x6-12
Leg Raises 3x10-25

I'll post my diet up later today...
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