Need help with training. Using equipment I have.

[Dadbod]

Current stats.
Weight-205
Height-5'11
Age-23
Have not trained in 1 year and some months. Have not trained consistent my entire life but off and on.
Max squat-275
Max bench-205
Have not tried deadlift as my hips are disaligned. Causes severe pain.
Not using any gear. (Too young for that)

Goals-
Get stronger.
Either maintain or lose some weight (not to worried)
Look better. (Will post pictures as I get in a better shape.)




So lets say I live in the middle of no where. I currently have access to a weider pro smith machine 8500. I only use the free weight part not the smith machine. My kids decided to cut the cable plastic layer on my pulley system. So now I am stuck with these items until I can afford to fix my cable system.

Barbell-(can do squats and bench on free weight part of machine)
Ez Curl Bar
Dumbell- (can add as much or as little weight as needed)
Homemade dip station
Adjustable bench
Obvious body weight


I have been looking through the forum. Found some good ideas. But it is too much of an overload. Looking for advice for this reason.

[RoxRunner]

It sounds to me like you have enough to train hard for a while. The cables will certainly help but you've got enough options to work every body part hard..

[Dadbod]

Hey thanks for the responce!

[ScotchGuard02]

Goals-
Get stronger.
Either maintain or lose some weight (not to worried)
Look better. (Will post pictures as I get in a better shape.)

So lets say I live in the middle of no where. I currently have access to a weider pro smith machine 8500. I only use the free weight part not the smith machine. My kids decided to cut the cable plastic layer on my pulley system. So now I am stuck with these items until I can afford to fix my cable system.

Barbell-(can do squats and bench on free weight part of machine)
Ez Curl Bar
Dumbell- (can add as much or as little weight as needed)
Homemade dip station
Adjustable bench
Obvious body weight

I break my workouts down to 4 training sets.

Set 1: Chest
Flat Bench Complex: wide/regular/narrow grips. Each grip x 10 reps x 3 sets.
Dumbbell Complex: (Inclined Dumbbell Press x 15 reps & Push-Ups x 20 reps) x 3 sets
Fly Complex: (Supine Dumbbell Flys x 10 reps & Standing Svend Press x 10 reps) x 3 sets

Set 2: Back
Complex 1: (Pull-Ups x 10 reps & Bent Over Barbell Rows x 10 reps) x 3 sets
Complex 2: (Commando Pull-Ups x 10 reps & Bent Over Dumbbell Flys x 10 reps) x 3 sets
Complex 3: (Romanian Deadlift x 10 reps & Shrugs x 20 reps ) x 3 sets

Set 3: Shoulders
Complex 1: (Barbell Overhead Press x 10 reps & Dumbbell Lateral Flys x 10 reps) x 3 sets
Complex 2: (Dumbbell Anterior Lifts x 10 reps & Prone Rear Delt Flys x 10 reps) x 3 sets
Complex 3: (Standing Barbell Rows x 10 reps & Dumbbell Lateral Flys with bent elbows x 10 reps) x 3 sets

Set 4: Legs
Warm up: (Alternating Lunges x 10 reps (each side) & Body Weight Squats x 20 reps) x 3 sets
Complex 1: (Barbell Squats x 10 reps & Bulgarian Split Squats x 10 reps (each side)) x 3 sets
Complex 2: (Barbell Sumo Squat x 10 reps & Narrow Stance Squats x 10 reps) x 3 sets
Complex 3: (Bench Jumps x 10 reps & Calf Raises 20 reps) x 3 sets

This is the basics which will help you build strength, gain endurance, and lose fat. I do a lot of reps/sets with medium weights. It reduces the risk of injury and increase my cardio vascular endurance. Good luck.

[Marc6667]

I’ve been there. But had nothing to work out with, stated with 100 push-ups/50 dips/75 body squats every day and worked my way up. You can always find a ton of stuff to do.
Good luck man.