T Nation

Trying to Maintain Strength at Home - Program & Equipment

Living in an apartment in Manhattan, my equipment is as follows:

40-110 lbs DB pairs in 10 lbs increments
Adjustable bench (incline, decline, flat, 90 degrees)
A few heavy thick yoga mats so I don’t break my wood floor and can foam roll
Mini bands as well as thick Westside bands
Recovery equipment: heating pad, gua sha, voodoo floss, foam roller, lacrosse balls, golf balls

Please feel free to critique my program. Note these are only working sets not warm ups and everything is done with DBs.

Monday:
Flat bench: 3x12
Seated overhead press: 3x15
Chest-supported rows (pause at top): 3x12
Decline skullcrushers: 3x20
Shrugs (3 second pause at top): 3x12
Hammer Curls: 3x15
Band pull-aparts: 3x20

Tuesday:
Bulgarian Split Squats: 4x8
RDLs: 3x10
Weighted Sit-ups: 4x10

Friday:
Incline bench: 3x12
Seated single arm overhead press: 3x8
Single arm bent over rows: 3x15
Seated overhead extensions (single DB): 3x10
Shrugs (3 second pause at top): 3x12
Hammer Curls: 3x15
Band pull-aparts: 3x20

Saturday:
Bulgarian Split Squats: 4x12
RDLs: 3x15
Weighted Sit-ups: 4x20

Your feedback is appreciated in advance guys, thank you.

3 posts were merged into an existing topic: Home Workout Without Equipment?