Free weights only?

[The Good Life]

Hey guys I have a slight problem. Due to my current financial situation I have no money to pay for a gym membership until i finish college. However, I have all the freeweights I could ever need. I have olympic barbells with plenty of weight and a power rack for squats and a bench. I have dumbells that go up to 45 pounds which is probably good enough for me right now.


Here is what I have: I'm 6'5 235 with about 15-18% bodyfat. I have done a couple cycles in the past and i kind of have a little fat around my stomach but nowhere else.

I plan on lifting without anything at first and building a solid foundation which I should have done in the first place. I'm 21 years old.


What my goals are is to gain a lot of strength overall, and be as hard and lean as possible. i dont want to weigh more than 240-250. but I want to be as strong as possible. I haven't lifted in months and have been eating poorly.

This is what my workout will look like:

Monday- Chest

Incline Dumbell flyes
Decline dumbell presses or flyes
*something else to finish off my whole chest?


Tuesday- Legs

Full squats
Stiff legged deadlifts
lunges

Wednesday- Back

lat pulldowns until im strong enough to do 8 overhand pullups without cheating
bent over dumbell row
*what else?

Thursday- Shoulders/Traps

Military Presses
lat raises
upright rows
barbell/dumbell shrugs

Friday- Arms

Standing barbell curl
close grip bench
alternating dumbell curl
skullcrushers

Saturday- Deadlift

Deadlifts

Sunday- Off


Cardio every morning for 30 minutes 7 days a week before breakfast


How should my diet look? and what changes should i make guys?

 

[The Good Life]

bump

ump

 

[Rémy!]

This is what my workout will look like:

Monday- Chest

Incline Dumbell flyes
Incline Press ( a must! )
Decline dumbell presses or flyes
*something else to finish off my whole chest?
I would avoid declines all together, heavy decline work leaves a very un-proportioned chest, instead go for flat presses, dont worry it will hit the lower fibres

Tuesday- Legs

Full squats
Stiff legged deadlifts
lunges

Wednesday- Back

lat pulldowns until im strong enough to do 8 overhand pullups without cheating
bent over dumbell row
*what else?
Bent over rows with the barbell, proper form (close grip and wide)

Thursday- Shoulders/Traps

Military Presses
lat raises Dont forget about some front raises, and to work the rear delts adjust hand position so the back of the dumbell is declined
upright rows
barbell/dumbell shrugs

Friday- Arms

Standing barbell curl
close grip bench
alternating dumbell curl
skullcrushers
Conc curls are a great mass builder to add for bi's (almost preacher curl isolation and perhaps dumbell extensions (lying and sitting) for tri's

Saturday- Deadlift

Deadlifts

Sunday- Off


Cardio every morning for 30 minutes 7 days a week before breakfastHow should my diet look? and what changes should i make guys?

Are you cutting or bulking? You want to gain mass with a foundation first yet you still do alot of cardio. It hard to tell, for max results I would just pick one or the other. Your diet will determine the results, but what is your goal?

 

[The Good Life]

goal

My goal is to get rid of as much fat as possible. then work on strength and hardness. I want hit everything proportionatly and i first and foremost want my heart and lungs in peak shape. then i want to build hard muscle. I'm 21 years old and I just want to get on a program for the rest of my life

 

[The Good Life]

bump

bump

 

[riskybizz007]

bro i stated this earlier, but variation is the key. You can do it w/ dumbells, but you need to find different workout routines so that you keep on growing.

For example, you can workout and in b/w sets just take 1 min. of rest instead of 2 or 3 minutes of rest.

You can drop one exercise and not do it for a month then go back to it.

You can do drop sets or burn outs.

You can do reps of 4-6 for a month then jump to reps of 8-12.

You can do reps extremely slow, like 5-10 seconds down, 1 second hold, and 5-10 seconds up.

Point is... there's numerous ways to change the routine. You can't get stuck on just 1 thing and expect to grow forever. Doesn't work that way. Intensity needs to always be there, you just need to change the format.