A little help needed please

[spursbob]

I'm currently away from home in another country and am limited with equipment due to reasons I won't go in to. Basically I have two 25lb weights and two 15lb weights, as well as my body weight and usual household stuff. Also it is absurdly cold outside and any rocks or cars that I find are probably frozen to the ground.

Being 6' and weighing in at a miserly 166lbs I'd like to gain some weight. I was hoping someone could help me come up with a program that I can use to help me gain weight. I'm really not sure what exercises, reps and sets I should be aiming for using these light weights.

 

[Scotsman]

The basics are always available. Push-ups, sit-ups, pull-ups, and free squats. These can be performed just about anywhere. The plated can be used to add weight onto your bodyweight for the exercises. If the weights are dumbells then you can do any of the pressing/curling motions plus lunges, dumbell squats etc. If they are plates you can get a sturdy broom handle and improvise a bar. For bulking the main point is to eat enough to grow and work out enough to challenge the muscles. Something like this might work:

Monday
Push-ups
Overhead presses
Lateral raises with weights

Wednesday
Free squats(adding weight as you go)
Lunges
Calf raises(all you need is a step or a sturdy box)

Friday
Pull-ups
Bent over rows(can be done on the edge of a bed or a couple of chairs)
Curls(broomhandle or dumbells depending what you have)

On tues and thurs do your sit-ups and any cardio you want to do. With a little imagination and dedication you can accomplish great things when face with adversity.

Cheers,
Scotsman

 

[spursbob]

Cheers Scotsman. They're dumbells which helps. How many sets and what rep range should I be aiming for?

Where abouts in Colorado are you? I used to live in Grand Junction.

 

[Scotsman]

I'd shoot for 2-4 sets and around 10 reps to start with. Do more sets on the compound motions and less on the isolation ones since you get a nice amuont of auxillary lifting on the compounds. You can build up the sets and use less reps over time especially if you can get your hands on some more weight.

Another thought is if you have a five gallon bucket you can put any amount of water(up to 5gal) in it to use as a weight for any pulling motion.

I am in Arvada, NW corner of Denver.

Cheers,
Scotsman

 

[spursbob]

Cheers, that's great. Thanks for the advice.