Hey

**Dav3y** · 28-Dec-04, 06:43 PM

Hey everyone. I'm 15 yrs old and weigh about 160, I'm 6'2 and am interested in lifting. The problem is I cant get to the gym but I have a set at home. It is a bench (declines, inclines) and a lat pulldown bar. I also have a curl bar and dumbells which I can adjust the weight. I was wondering if its worth it to work out with this equipment because it doesn't seem much to me. I just don't have the best routine and am looking for one. I don't know of alot of excercises so if anyone can throw together a routine and take it into consideration I only have this I would appreciate it. Also I have protein powder and was looking into meal replacements, just need some advice. Thanks alot.

sooner_ed · 28-Dec-04, 09:04 PM

You don't have to have much to get good results. If you will look at my progress pics, I posted a pic of my very modest workout equipment in my den. Then you can see my progress pics to see the results. So the answer to your question is, yes it is worth it to work out with what you have. I will let others who are more experienced guide you as far as exercises. I use a book by Frank Zane so it was easy for me. Protein powder will be good for your pwo shakes but don't worry about meal replacements. Actual food is always better than a meal replacement. The only time I would use a meal replacement is if I needed something on the run and didn't have anything else.

**Dav3y** · 29-Dec-04, 11:52 PM

thx for the reply.. anyone else?

abarlament · 30-Dec-04, 10:21 AM

You can easily workout. Here are some exercises you can do:

Bench (decline, incline, Db, floor press, board press, close grip)
Deadlift (BB or Db, between legs, behind back, one handed, stiff legged, straight legged, Romanian, standing on a box, off boxes)
Squat (front, overhead)
Curls (hammer, BB, Db)
Press (BB, Db, seated, standing, Ahren's, bent)
Row/Pulldown (lat pulldown, row, Yate's row, underhanded pulldown, Db row)
Misc. (Db snatches/cleans, Db squats, Turkish Get-up, farmer's walks, waiter's walks, weighted situps, lateral raise, front raise, rear laterals)

candyass · 30-Dec-04, 10:37 AM

Quote:

Originally Posted by abarlament

You can easily workout. Here are some exercises you can do:

Bench (decline, incline, Db, floor press, board press)

Since you're a beginner, I wouldnt suggest doing board press. Everything else here is damn good though. Oh, you should also add close grip and wide grip bench to the benches mentioned above.

**Dav3y** · 30-Dec-04, 11:37 PM

Thanks for the help guys.

furball · 01-Jan-05, 01:37 PM

There is no need to run to a gym to get bigger and stronger....what it takes is a good foundation of exercises and proper form... I started lifting at home, and ended up going to a gym because I had no one to spot me....at least at the gym you can hop on machines that are safe and require no spot....

But as for your own plan, break it down by how many days you want to lift per week....I recommend having either a 3 day or 5 day cycle...

3 day: Day 1: Push muscles (chest, triceps, shoulders)
Day 2: Pull muscles (back, biceps)
Day 3: Legs

5 day: Day 1 Chest
Day 2 Back
Day 3 Arms (bi's/tri's)
Day 4 Legs
Day 5 shoulders

You can mix the orders up to what you like, but just get a good group of exercises for each muscle and concentrate on form...I'd say 3-4 exercises per muscle....and make sure you start eating more if you want to get bigger....Good luck, and enjoy the forum...you will get a ton of great info here...

**Dav3y** · 05-Jan-05, 11:43 PM

Alright Iv'e been working out but still lack a routine. I think I have to break up my exercises better and I need more for my legs but since I cant go to the gym what leg exercises can I do? Iv'e been sticking everything together like this for one workout
Declines 4 sets increasing weight by 5 (not sure its thats ok)
Inclines 3 sets of 8
Flat bench 4 sets increasing weight
Lat pulldown 4 sets
Underhanded lat pulldown 4 sets
Behind the head pulldown 4 sets
Curls 3 sets of 10 (Need more curls and exercises for biceps).
Every other time I workout I do legs
Curls and Extensions which Is defiently not enough but I just need to learn more exercises.
Also I heard deadlifts are important? (Olympic bars are long which I doubt I can do deadlifts with would hit the walls)
Is it possible to do with a curl bar?
Also I am going to be looking into creatine and are meal replacement powders worth it? Seems that it would be easier to drink something when full then to eat it. If anyone can help I would appreciate it thanks again.

**Dav3y** · 09-Jan-05, 11:25 PM

Alright I added military press, tricep kick backs, reverse curls for my forearms, DB Squats, weighted situps for abs. Does this look complete or am I missing a muscle to work?