Hey everyone.
I just wanted to post my training program on this board to get some feedback. Keep in mind while reading this that since this program is something that I do at home, I don’t have a lot of material available. Basically, I have an incline/decline bench and some dumbbells, on which I can put enough weight for now. I just wanted to know if major adjustments should be made and if you can give me suggestions. I know there is a bunch of programs made by professionnals right here, but this one fits with the material I have. I don’t have the money for a gym subscription at the moment, but I still want to train at home. And since my funds are very low, buying new material is very unlikely. I don’t have a barbell (but it will probably be my next buy in a couple of weeks) and no place to do Dips, but have nice door frames (for chins…). I’m a more than full time student with exams every 3 weeks (medical student…), so I don’t have much leisure time ( I basically eat, sleep, train and study). Nutrition is dialed in, Massive Eating style. Being a skinny ass punk, my main goal would be mass gains with associated strength, without much consideration for fat gain…at least not for the next 50 pounds… And yeah, looking good nekkid is always an unspoken goal. Anyway, here it is:
Mondays: everything 10 x 3 a la Waterbury
-DB Bench Presses
-DB Shoulder Presses
-Upright Rows
-Standing Curls
-Skull Crushers
-Wrist Curls
-Wrist Extensions
Tuesdays: standard 4 x 8
-DB Squats
-Romanian Deadlifts
-Bent-over Rows
-Shrugs
-Single-leg Calf Raises
-Reverse Calf Raises
-Weighted Sit-ups
Wednesday: Rest
Thursdays: standard 4x8
-Incline DB Bench Presses
-DB Shoulder Presses
-Upright Rows
-Standing Curls
-Lying Triceps Extensions
Fridays: 10x3 a la Waterbury
-DB Squats
-Romanian Deadlifts
-Chin-ups
-Single-leg Calf Raises
-Reverse Calf Raises
-Hanging Leg Raises
Saturdays and Sundays: Rest
I am soaking up as much info from the great articles here as I can, but I didn’t want to start a modified program without consulting more experienced lifters. So that’s about it. Thanks for any replies.
Remz