HELP with routine at home please ? Restricted height in Gym

[bilabonic]

Hi

Hi

Looking to add some lean muscle for summer. Have olympic bar and dumbbells and plenty of weights, plus z bar and smaller dumbbells.

I am looking to buy following Multi Press Rack Package as i only have 2m height and cannot fit a power rack -

Body-Solid Multi Press Rack Package (Grey) - Fitness-Superstore.co.uk


So i cannot do anything overhead (unless on knees) or any lat machines etc.

Looking to train Mon, Weds and Fri with cardio in between

I have always done the following but in no order/shedule.

Bench Press
Incline Bench Press (dumbells)
Butterfly
Butterfly standing
Upright row
Shrugs
Straight arm lifts (not sure the name - From side hip and lift forward to head height)
Dumbell Curls
Dumbell behind head and lift (for Tri's) - Never had Z bar then.

Can anyone add/alter exercise as i do no abs lats etc/deadlifts etc. Dont mind doing quick sessions between main Mon, Weds and Fri.

I also find it hard to train/improve my traps....

PLUS i will also add a dip bar/leg raise like this -

Powerline Vertical Knee Raise (Grey) - Fitness-Superstore.co.uk

Cheers

 

[Spectre]

I posted this before but it was some time ago and I've rearranged bits. I do 6~7 each session, depending on what equipment I can get on in the gym .

Tailor it to your equipment. Body-Solid make nice stuff, we have a parallel Smith machine at the gym made be them.

You should split it up so you get enough rest between hitting the same muscle groups.

You could merge legs and shoulders and lower the volume to get it into three days.


Monday - Chest & Triceps

Barbell Bench Press
Close Grip Barbell Bench Press (Sometimes)
Inclined Smith Machine/Dumbbell Bench Press
Iso-Lateral Chest Press Machine
Decline Barbell Bench Press (Sometimes)
Dumbell Fly Machine (Not a shoulder-mangling Pec-Deck!)
Dips & Weighted Dips (Sometimes)
Skull Crushers (Sometimes)
Overhead Cable Triceps Extension (Someimes)


Tuesday - Back & Biceps

Back Hyperextensions & weighted hyperextensions
Barbell Curls (Sometimes E-Z bar, sometimes straight bar, sometimes Preacher)
Deadlift (5 sets but sometimes a couple of 1~3 rep sets at the end with more weight)
Pulldown Machine/Pullups ("Overhand" grip)
Some kind of low row, dumbbell, T-bar row, cable row or machine.
Inclined Dumbbell Curls or machine
Abdominal Machine (weighted)


Thursday - Shoulders

Barbell Shrugs (pyramid 8~10 sets, maybe some static holds in the middle)
Dumbbell Shoulder Press/Seated Barbell Shoulder Press
Reverse Fly (on the dumbbell fly machine)
Hammer Lateral Raise Machine
Dumbbell Shrugs/Behind-Back Smith Machine Shrugs
Hammer Dumbbell Shoulder Press/Smith Machine Shoulder Press
Dumbbell Front Raise or Plate Raise


Friday - Legs

(I now do pyramid sets on some of these that overlap/superset with other exercises)
Squat machine
Seated Calf Raise
Seated Leg Curl/Lying Leg Curl (Sometimes both)
"Inverted" Leg Press (Body moves up and down)
Standing Calf Raise
Barbell Squat (moved this to the end and do 4 sets of 5 reps)