Sorry everyone but I have searched thru the sticky on routines and simply cant find one without equipment I dont have and simply dont have room for Like squat machines, Barbells etc.... I have dumbbells thats pretty much it, for now. LOL.
Please suggest changes in sets, reps Just not sure about them. I know important the
routine is so thats why I am asking again.
I went with a split 5 because I am taking off about 60lbs. Cardio is M,W,F
Abs are on hold till I lose about 10 inches around waste from what I've read.
5 Day split
Odd number weeks 1,3,5 etc....
Monday-----Arms Biceps
(Hammer Curls) 6x8
(Preacher Curls) 6x8
Triceps
(Overhead Extensions) 6x8
(Triceps Kickbacks) 6x8
Tuesday-----Chest
( Flat chest Presses) 6x8
( Flat chest flies) 6x8
(Inclined Chest presses) 6x8
Wednesday?Legs
(half Squats) 4x10
(Seated Calf Raises) 4x10
(Dumbell lunges) 4x10
Thursday------Back
(single arm Rows) 6x8
(Upright Rows) 6x8
(Bent over Rows) 6x5
Friday----------Shoulders
(Seated shoulder presses) 6x8
(lateral raises) 6x8
(Front raises) 6x8
Saturday off
Sunday off.
Even Weeks 2,4,6,etc.....-------------------------------------------
Monday-----Arms Biceps
(Hammer Curls) 5x10
(concentration Curls) 5x10
Triceps
(French Presses) 5x10
(Triceps Kickbacks) 6x8
Tuesday-----Chest
( Flat chest Presses) 5x10
( Flat chest flies) 5x10
(Inclined Chest presses) 5x10
Wednesday?Legs
(half Squats) 4x10
(Seated Calf Raises) 4x10
(Dumbell lunges) 4x10
Thursday------Back
(single arm Rows) 5x10
(shrugs) 5x10
(Bent over Rows) 5x10
Friday----------Shoulders
(Seated shoulder presses) 5x10
(lateral raises) 5x10
(reverse Flies) 5x10
Cardio on M, W,F...
Linear Mode
