Gym? NO, Ripped? YES (Building routines up)

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    May 23, 2013 12:45 AM GMT
    I know that many people refuses to go to the gym and that's completely fine because I'm one of them. The problem is that I haven't seen any good routines that you can actually do at home with cheap stuff such as some dumbbells, maybe a bench and one of those pull-up bars.

    So... let's help people out and create one of those routines for RJ

    Don't forget to share this thread with people so we can have a really cool routine out there
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    May 23, 2013 2:57 AM GMT
    I am wondering what routine are you following when you are not going to gym !! You really have a definitive physique icon_smile.gif
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    May 23, 2013 4:41 AM GMT
    mpyear2010 saidI am wondering what routine are you following when you are not going to gym !! You really have a definitive physique icon_smile.gif


    Thanks buddy, I would be more than glad to share a routine with you guys but I don't really have one! since I am short of time almost always I have to improvise stuff, I check out a lot the videos of this guy on youtube, the channel is called sixpackshortcuts, you guys give it a try is really good
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    May 23, 2013 4:46 AM GMT
    www.mymadmethods.com

    www.sealfit.com

    Both have great bodyweight exercises/routines.
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    May 23, 2013 4:44 PM GMT
    YES, so happy I found this. I dont have time/money to go to the gym so have come up with my own home routine. I feel I will likely be limited with gains in teh future, btu so farthis year have gone from 76kg to 82kg, with an estimated 1% bf rise (possibly equating to around a 5kg lean gain).

    My routine is kinda heavy on upper body, but I already have proportionally big legs and the yget exercised well at work. Due to work days are flexible so Day 1 is sometimes a Monday, sometimes a Tuesday etc. And yes I have an "abs day" - way I see it they are another muscle grup and need work just like the others, plus its kinda an easier day. The other unlisted 3 days are all rest days.
    Chest is a tough area to work out at home to be honest, but other things seem to work well.

    Please judge/criticise, but even more so give advice!

    Here is my routine:

    Day 1- Arms
    3x10 inner bicep curls
    3x10 X body hammer
    3x10 full bench dip
    3x10 SA tricep extension
    3x10 concentration curls
    3x10 dumbell kickback

    Day 2 - Abs
    3x10 legs up crunch
    3x10 leg lower
    3x10 hip raise
    3x10 side crunch
    3x10 punch ups
    3x10 russian twists
    30+army press ups

    Day 3 - Shoulders
    2x10 Internal DB rotation
    3x10 cuban press
    3x10 lateral raise
    3x10 front DB raise
    3x10 palm in DB press
    3x10 reverse single arm DB flyes on exercise ball

    Day 4 - Chest/Traps/Legs
    30+ army press ups
    3x10 DB chest press on exercise ball
    3x10 DB flyes on exercise ball
    3x10 B pullovers on exercise ball
    3x10 Shrugs
    3x10 DB upright row
    3x10 pistol squats each leg
  • in_this_corne...

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    May 23, 2013 4:50 PM GMT
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  • BloodFlame

    Posts: 1768

    May 23, 2013 7:50 PM GMT
    george181 saidI know that many people refuses to go to the gym and that's completely fine because I'm one of them. The problem is that I haven't seen any good routines that you can actually do at home with cheap stuff such as some dumbbells, maybe a bench and one of those pull-up bars.

    So... let's help people out and create one of those routines for RJ

    Don't forget to share this thread with people so we can have a really cool routine out there


    With a body like yours, that's impressive for doing home workouts. icon_smile.gif You look awesome dude.
    I think you should share what you do. I'm sure people would be interested in hearing. icon_smile.gif
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    May 25, 2013 5:01 AM GMT
    Umm Well is not that good but let me see what I can post

    My routine if not interrupted by something ( which is almost always) is as follows:

    1 day: Chest, Biceps, shoulders, triceps

    I do 1 exercise per each muscle for 2 reasons:

    *I don't have time
    *I don't want to get the muscle too tired or overwhelm it

    The type of exercise that I do for each varies but most of the time, for chest I do bench presses, for biceps I do curls or this concentrated things idk how they are called, the ones that you sit and put your triceps in your leg and lift the dumbbell, for triceps sometimes I do triangle push ups or I lift the dumbbell behind my head or the other one that you do with a bench and you pull your hand back, and for shoulders I lift the dumbbells above my head and back to the shoulders I think is called military press or something like that, or lateral lifts

    I try to keep a weight enough so I don't do more than 12 reps
    I do 3 or 4 rounds (chest+biceps+shoulders...)

    2 day I do abs (sixpackshortcuts videos) is more like a rest day but I take advantage of it and some legs (I need to start working more on them)

    3 day I do back and forearm
    I just bought one of those pull up bars and I use that, the structure is the pretty much the same as day one

    4 Day, abs again

    5 day chest, biceps... and keep on and on with that

    I don't work out sundays

    That's pretty much it, hope it's helpful

    Keep it up, lead it high

    George
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    May 25, 2013 5:18 AM GMT
    cool..Lol