Anyone recommend a good program on cycle only using a bar,bench,dumbells?

[johnnymctrance]

Hi,

Im going to be starting a cycle after xmas,

Can someone suggest a w/o program best suited on cycle that only includes equipment:

Barbell,
Dumbell,
Bench,

I know i have limited equipment and im working on getting a gym membership soon,

Im currently doing a compound program (exercises below) x3 per week and want to up the intensity to get maximum gains.

Deadlift
Upright rows
Hammer curls
military press
bench press
squat
Bent over rows

Thanks again

[austinite]

You could do a lot with what you have, but to be honest, I would not cycle until you have access to a gym.

[Mostly-fat]

You could do a lot with what you have, but to be honest, I would not cycle until you have access to a gym.

Why is that??

[stpete]

Hi,

Im going to be starting a cycle after xmas,

Can someone suggest a w/o program best suited on cycle that only includes equipment:

Barbell,
Dumbell,
Bench,

I know i have limited equipment and im working on getting a gym membership soon,

Im currently doing a compound program (exercises below) x3 per week and want to up the intensity to get maximum gains.

Deadlift
Upright rows
Hammer curls
military press
bench press
squat
Bent over rows

Thanks again

BB Curls, Good Mornings, Tricep extentions, forearm curls, seated bent over db's(rear delts), clean and jerk, t-bar rows w/bb instead. There's a few more.

[bigsiv]

Monday - Back

Dead lifts
Bent over B/b
Bent over D/b
Not sure but if you could weighted pull/chin ups

Tuesday- shoulders

Standing overhead B/b press
Sitting inclined d/b press
D/b upright rows
B/b upright rows

Wednesday - legs

Squats
Leg extensions
Calf raises
Lunges

Thursday - chest

B/b bench press
D/b flys
D/b bench press (incline)
Press ups

Friday biceps and triceps

B/b curls
Concentration curls
Hammer curls
Tricep dips
Skull krushers
Tricep bench press close grip

Here are just a few excercises you can do with what you have. Obviously you can add two days rest in there to make the week up. Personally I do as many sets in the 10 rep range that I can do till failure then add in drop sets after each and every excercises
Abs can be done 3 x week after any session
Hope this helps a bit good luck !