weight lifters?

no

 

I would maybe be interested, regardless of no open bar. Thats is if I'm welcome, if not then I think its a stupid idea and I'm not interested.

 

the gym is half of my bedroom.

 

This is what I'd do if I had that equipment.

Chest
1) Dumbbell flies - 6-8 reps to failure then immediately move to dumbbell presses use a weight you can do at least 5 reps with. 4 sets. This is a body building technique that will build up your chest fairly quick.
2) Incline Dumbbell Presses. 6-8 reps to failure. 4 sets. If you can do the 40 pounds more than 8 times, use the same fly to dumbell routine as number 1 to pre-exhause the muscle.
3) Dumbbell pullover. Lie flat on the bench like you would for bench presses. Pick up a dumbbell with both hands and lower it over year head until your hands are a little below your head. Concentrate on using your chest not your back to raise it up straight over your face. 12-15 reps. 3 sets.

Back
1) Barbell rows...you don't have heavy enough dumbells. 6-8 reps. 5 sets
2) Wide grip pull-ups - hang on the top bar of the squat rack and pull yourself up until the bottom of your neck touches the top bar, palms face away from you, your body stays vertical...use the bench to help you if you can't do more than 6 and just do the negative. 6-8 reps, 5 sets. Concentrate on using your back...your arms are just hooks.

you are pretty limited given the equipment you have. That's why I'd do more sets. You can also vary the hand position and standing angle on the row...and hand position on the pull ups

Shoulders
1) Lateral Dumbbell Flies - 8 to 10 reps followed immediatley by dumbbell presses. Use a weight for the presses you can do at least 6 times. 4 sets
2) Front Dumbbell Raises - 8-10 reps. 3 sets
3) Rear Dumbbell Flies - 8-10 reps. 3 sets.
4) Latereral Bar Raises. 8-10 reps 4 sets.
5) Barbell Shrugs. 12-15 reps, 4 sets.

Biceps
1) Standing Barbell curls - 6-8 reps. 4 sets
2) Hammer curls - 6-8 reps. 3 sets
3) Concentration Curls. 12-15 reps. 3 sets

Tris
1) Close Grip Bench Press. 5-7 reps. 4 sets --go heavy with this one
2) Behind the head dumbbell raises. While sitting use one hand to lower a dumbell straight down your neck line in back of your head. Keep your elbow high and allow the weight to stretch the muscle. 6-8 reps. 3 sets.
3) Dumbbell kickbacks. 12-15 reps, 3 sets.

Forearms.
Most people don't train forearms but they are important in so many excercises, like shrugs and pull-ups, I'd train them just to get a longer lasting grip...just do forearm curls and reverse curls.

Legs:
This is where you are screwed...all you can really do is squats, lunges, russian hamstring raises, and calf raises.
Squats are pretty effective...I'd do 6 sets of 8-10 reps. 4 sets of 12-15 reps of lunges, 4 sets of 5-7 reps of hamstring raises, 3 sets 15 reps of standing calf raises, and 3 sets of 15 reps seated calf raises.

If you are a runner you may want to add shin raises. You sit with your legs straight on the bench with just your feet sticking over the end. You then hang a dumbbell on your feet and you lower and raise it....works the muscle over the shin.

 

stupid idea

 

I fully agree about dumbells. If you do bench-presses with a bar, you can do some rotater cuff damage. Dumbell presses is the way to go.

I do use bar for curl/reverse curl however.

 

Yep we definately are going to need some heavier dumbells.

Do you have that thing on the end of your bench that lets you do leg curls and extensions?

If you have that, we are set on legs. I would say we need dumbells up to 60 at a minimum.

 

I'm starting out with just walking (mile in 12 minutes), some pushups and some crunches (goal is to get back up to 100 a day on the cruches). I can't get to the weight bench nor the nordic track right now due to portions of the house being renovated.


Oh yeah, working overhead with a sander is great for your shoulders and arms!

 

Plat It Again Sports on Independence....same strip mall as best buy....it is used stuff...a lot cheaper than new.

 

How many of you homos are going to fit in half a bedroom?