what can i do with what i have

[physicaleducator]

Let me start by saying hello to all. I have been reading posts and threads here for a while before actually writing one myself. I have gathered some awesome information and learned a lot from just reading. Now I want to ask you all a question that I hope makes sense.

I have restricted equipment as far as dumbells and leg machines go. I do have a bench that is capable of inclineing, declineing, and of course regular bench presses. I have more than enough weight to perform all of those lifts properly and to exhaustion. I do not have a lot of problems with targeting any areas but my problem comes with the workout.

I was wondering if any of you could give me a basic 5 day workout plan that can be done without the machines and etc. Thanks in advance for the help!!!!!

[IronAdam]

What are your goals, bulking up I assume?

Remember Lower reps higher wieght = strength & mass Higher reps lower weight = cuts.

If you just trying to pack on some muscle you could do something like this.

Monday and Thursday

Cardio Morning

Afternoon:
Bench 3 X 8 (sets) (reps)
DB Flys: 3 X 10
Military press: 3 X 8
Dips (you can set up something to do them on): 3 X 10 (or whatever your capable of)
French Press: 3 x 8
Abs and Calves to failure

Tuesday and Friday

Cardio Morning

Afternoon:
Bent Over Rows: 3 X 8
WG Chins (check out a chin bar/dip bar in one setup) 3 X As many as you can
BB Curl: 3 X 8
Hammer Curl: 3 X 8
BB Squat: 3 X 8
Leg Ext: 3 X 10 (if you dont have the attachment stick to squats and lunges)
Leg Curl: 3 X 10
Abs and Forearms to failure

Off Wednesday

If you can't do it twice a week keep trying till you can. Eat properly and adjust your cardio according to how lean you are and where you wanna be. Do it for about 8 weeks and the revise the program.

Goodluck.

[LuvMuhRoids]

So what youre saying is all you have is this bench and some weights and nothing else? That and you want to learn how to do exercises in a workout routine weekly without actually going to the gym like just staying home in your living room stuff? Let me know I can whip one up for you. I'd rather see you hit the gym though.

[bigol'legs]

Chest.. Obviuos
Back.. Db rows.. incline pulls (chest on the bench pulling the weight up)
Shoulders.. presses, raises
bi/tri.. easy enough
legs... Do you have a bar and plates? .. you can get pretty exotic with squats,lunges,SLD, and regular deads (hehe back excercise)