I have been working out for about a year now and I feel like changing my program for a new one. As the title says I’m working out in home and thus my equipment is limited. I have a straight barbell, 2 adjustable dumbbells, a pull-up bar, an exercise ball and about 220LBs of weight plates. The nearest gym is roughly 20 miles away and I have no vehicle, so I can’t go there to use more weights and machines.
This far I have been picking up programs that fit to my schedule from the internet. Most of them were 3-part programs that I did 4 or 5 days a week, continuing from where I left the last week. To be able to do the routines I have changed some of the exercises to ones that I can do with my equipments.
For example, when there is bench press or a variation of it I have done DB floor presses with different kinds of forms or when there is a squat I have replaced it with zecher squat and if there were other squat variations as well I took lunges in.
However, there’s exercises which I can’t figure out substitutes to and I thought that I’ll give it a shot and ask here:Incline bench press, cable pulls, dips (the ones that are supposed to target chest), seated calf raises (I heard that they activate more horizontal than vertical muscle cells or something like that), pull-overs and glute ham raises are the ones that I run into most often.
If someone could suggest some moves that could replace those without the need of machines, squat rack or a bench I would appreciate it. Or even better, suggest a mass-program that would be done on 4 or 5 days a week.
Thanks in advance.