I read Chad’s program on chest in six weeks but unfortunately do not have the equipment avaiable to do that. I only have a bench press, barbell and dumbells, there are no gyms anywhere near me so can only use this equipment. Does anyone have a programme for Chest, Shoulder and Back so that I can start bulking up.
By “bulking up”, I presume you mean add a significant amount of muscle, correct? I’ll trust that your nutrition is in order (a whole bunch of protein, and a whole bunch of calories).
As for the specifics, there are other options you can go with, but it will be kind of tricky just to focus on the back, chest, and shoulders without also emphasizing the rest of your body.
In general, I’d recommend a steady lifting diet of the deadlift, clean, standing overhead press, and flat bench press. Maybe consider having 1 day for each of those movements, and follow with smaller accessory lifts.
Perhaps something like:
1-arm DB row 6x4
DB Side Bend or Full Contact Twist 4x3
Flat Bench Press 8x4
Low Incline DB Press 4x8
“Random Triceps Exercise” 4x10
Rear Delt Raise 4x10
Military Press or Push Press 8x4
Pull-ups (if possible) 4x8
Lateral Raise or Front Raise 4x10
Just sort of thinking out loud here. One problem with something like the above routine would be limited lower body work. Even though you want to emphasize the upper body, big moves that hit the lower body will still trigger all those nice hormones needed for growing muscle. Also, you may want more pulling, to balance out the presses. Eh, like I said, it’s just thinking out loud, something to chew on.
Here’s a relevant question, how are you training right now?