ABC Bulking routine???

[Needhelp]

abc routine

I'm gonna do that, I think...but the only equipment I have is:
Weight, a bench, and dumbells...

So, I can't do SQUATS, Seated Cable Rows, or pull ups...maybe afew others too.

So, what should I do for those instead?

I think i'm gonna do hacksquats instead of squats, would that be good?

How much weight should I start off with for those? I've never done 'em before.

I have no idea for the others.

Anyone?

Thanks

 

[Needhelp]

What should I do for abs?


And

Should I add in deadlifts on back day? Just add 'em in on workout A just B?

I'm a newbie, so thanks for the help..

 

[Needhelp]

bum[p

 

[Mr. Energy]

You can do squats with dumbells or a barbell. If you have a barbell and want to do barbell hack squats, it's very easy. Stand in a normal squatting fashion but the bar is held under your butt. As you squat down try to hold the weight in close next to your butt. It works the lower part of the quads very well. Use the dumbells to do step-ups and lunges. Experiment with the weight so you are working in the 10-15 rep zone for your legs. To work your hams, lie on your stomach on your bench, hold a dumbell between your feet and do lying leg curls. This is very effective because you nat only have to curl the weight, you must stabilize the weight using all of your muscles. One comment about the abc routine. You need at least 2 days in between squatting and deadlifts if you use any amount of intensity.
good luck

Mr. E

 

[Needhelp]

For Squats i'm gonna do hack squats with a normal bar, how much weight do you think I should start with? I've never done 'em beore..

For pull ups, I have no idea...

For Seated Cable Rows, soemone suggested 'DO incline bench isolation row'

How do you do those?

And should I do the deadlifts on both workouts A and B for backday or just one?

Cable Rows work the back anyway, dont they? And deadlifts is a huge back excercise that's not in there....

Anyone have suggestions or anything

 

[Needhelp]

Could I do pull ups with this bar?

 

[b fold the truth]

I don't have a squat rack either...what I do have are 2 55 gallon steel drums that I use...they work great. If you really want to do squats, or any other exercise, you can find a way.

B True

 

[the People's Champ]

Could I do pull ups with this bar?

I always thought if I ever did pullups on that kind of bar, I'd be flat on my back after one rep.

 

[Needhelp]

So what should I do for Seated Cable rows?

Is that bar good or is there a better cheaper one I should get?

 

[Needhelp]

bump

 

[b fold the truth]

Dbell rows would be fine...you can do these in many different variations.

B True

 

[Needhelp]

How do you do DB Rows?

 

[SmooThy5464]

that routine looks awesome man i cant wait till next week so i can try it out and see what happens thx for posting it i have been lookin for 1 like this i will keep u posted on my results cant wait...

 

[b fold the truth]

Grab a dbell, lean over a bench, lower your arm then pull it back up like pulling on the lawnmower to start it. There are some pics of me on one of my threads doing them with at 2" thick dbell somewhere...recently.

B True

 

[Needhelp]

Ok, so for that routine I workout Monday-Sat and Sunday is off?

I'm a newbie...

I do the A for 2 weeks, then the B for 2?


And for the replacements,

Would Zerchers or Jeffersons be better replacements for squats?

Jeffersons look really awkward...

Thx

 

[Needhelp]

I think i'm gonna do jeffersons, but how much weight should I start with?

How much would be a good weight to be doing once I get the form down?

thx

 

[Needhelp]

bump

 

[Needhelp]

^

 

[b fold the truth]

I personally like Zearchers...but they pale in comparison to squats.

B True