need a change

[DangerDave]

kay need a workout makeover. Been doing this workout for far too long and I think maybe its crap.

I dont take gear. I dont just want to be big I wanna be functionally strong and fit. Im leaving my country soon so I have been gyming at home. Have a bench with a leg extension/hamstring curl attachment, and dumbells and a barbell with limited weights (plus I broke my wrist last year so I cant push as heavy as I'd like in some things as its a bit weak)

here it is: (not including warm up sets)

Day 1 - chest, tris

Chest:
incline bench press - 3 sets 10 reps (3/10)
bench press - 3/10
incline flyes - 2/10

tris:
close grip tricep press - 3/10
dips - 3/10

Day 2 - back, bicep

Back:
deadlift - 3/10
pull ups - 4/10
wide grip bent over row - 3/10
close grip bent over row - 3/10

Bicep:
standing alternating bicep curl - 3/10
BB curls - 3/10

Day 3 - legs, calves, abs

Legs:
hamstring curls - 6/10
lunges - 3/10
leg extension - 6/10
squats
- 3/10
squats with feet close together - 3/10

calves - 3/10

Abs:
weighted crunches - 6/12
hanging leg raises - 3/12
lying down leg raises - 3/12
bicycle crunch things - 3/20

Day 4 - shoulders, traps, obliques

shoulders: (under review thanks to ranging1)

traps:
barbell shrugs - 3/10
rear barbell shrugs - 3/10

obliques

Day 5 - bicep, tricep, forearm

Bicep:
chin ups - 3/10
alternating bicep curls - 3/10
barbell curls - 2/10

tricep:
dumbell tricep extension - 3/10
dips - 3/10

forearms: (what I can at the time, i struggle cos of the wrist)

day 6 and 7 rest

I do AM cardio 3 to 4 days a week.

Give me some ideas guys, I do think that Im probably overtraining but I just love training.

[ranging1]

kay need a workout makeover. Been doing this workout for far too long and I think maybe its crap.

I dont take gear. I dont just want to be big I wanna be functionally strong and fit. Im leaving my country soon so I have been gyming at home. Have a bench with a leg extension/hamstring curl attachment, and dumbells and a barbell with limited weights (plus I broke my wrist last year so I cant push as heavy as I'd like in some things as its a bit weak)

here it is: (not including warm up sets)

Day 1 - back,

Back:
chin ups - 2/6, 6 (add weight to urself using a bak pack or belt)
pull ups to chest 2/ 8, 6 (add weight to urself again)
deadlifts, 3/ 8/6/10
close grip bent over row - 1/6
one arm dumbell rows 2/10,8
wide grip bent over row - 3/10, 8, 12


Day 2 - chest,

Chest:
bench press - 3/ 6, 8, 6
dumbell pull overs: 2/ 8, 6
flat dumbell press - 3/ 6, 8, 6



Day 3 - legs, calves, abs

Legs:
squats
- 4/10, 8, 6, 10
hamstring curls - 3/10, 12, 15
lunges - 4/8, 6, 10, 10

calves - 3/10, 12, 12

Abs:
2 supersets of: (meaning dont stop between each exercise)
40 crunches
30 lying leg raises off a bench press
10 hanging pikes
30 double crunches

Day 4 - shoulders, traps, triceps

shoulders: (under review thanks to ranging1)

triceps:
lying tricep extensions with a straight bar 2/8, 10
one arm dumbell tricep extension - 3/10, 6, 8
dips (add weigh to urself with a back pack or belt again) - 1/10.


traps:
barbell shrugs (use a deadlift grip) - 3/10, 12, 12

Day 5 - bicep, forearm

Bicep:
alternating bicep curls - 3/10, 6, 8
hammer dumbell curls - 2/10,8
one arm preacher curl: 1/10

forearms: (what I can at the time, i struggle cos of the wrist)

day 6 and 7 rest

I do AM cardio 3 to 4 days a week.

Give me some ideas guys, I do think that Im probably overtraining but I just love training.

done

[DangerDave]

tks ranging, I ll give it a shot.

appreciate it

[ranging1]

nps mate, i designe dthat workout presuming u dont have a gym available so ur limited to exercises

if you do have a gym available let me know so i can make a better adjustment in future