…I’ll start working out at home but I only have two dumbbells and a barbell (exchangable plates) and a powerrack : http://horazio.webs.com/power_rack.jpg
I was doing a push/pull/leg program at the gym but now due to my very limited equipment I thought of doing this :
Push day :
shoulder presses,pushups,dumbbell flyes(on the floor!)tricep extensions
Pull day :
deadlift,biceps curls, standing vertcal row,reverse culrs…(lack of pulldowns)
Haha. Nice power rack. That’s still more equipment than I have.
You can do floor presses with a dumbbell, one arm at a time. For pushups put your feet up on a chair or maybe even something higher like your “power rack” so you’re almost doing handstand pushups.
Can you find somewhere to do pullups? A sturdy tree branch, railing, beam… Though IIRC you have good lats from swimming so you can probably get by without pullups.
On leg day you can do hack squats, pistols, Zercher squats the old-school way (deadlift the bar, balance it on your knees, then put your elbows under it and lift), all sorts of lunges… Plenty of options there.
It also wouldn’t be a bad idea to throw some Oly lift variations in there… those are great when all you have is some weights and some floor space. Maybe jerks on push day, power cleans on pull day, overhead squats on leg day.
You can buy a pullup bar that can be installed in your doorway. I bought one at Wal-Mart and installed it (even though I’m not a home lifter, it’s the only piece of equipment I have at home). Or of course a tree branch, that’s just as good.
Oly lifts sound great, all you need is a little floor space as long as you don’t drop the weight. I hope you have more weight than those four 10 pound looking plates on your bar though, for squats. You could pull those shelves that the bar is resting on together and do dips as well. Like DSmolken said, be creative.
I’ve been doing power cleans, power snatches, curl-grip power cleans, and overhead squats for months and haven’t dropped the bar once. Just don’t go for really heavy singles.
I’m in pretty much the same boat. I’ve got an olympic bar w/300lbs of plates and that’s pretty much it besides a few dumbbells. I like complexes since I’m going for <10%BF but I also do deadlifts, hang cleans, standing presses(front and military), and all the compound lifts in the Complexes routines. There is a ton of stuff you can do with just a bar and a few plates.
you could do some jump work for leg day. Box jumps. Jump squats with light weight. granted that might not work the best indoors.
EDIT: Also, with the equipment you have, you could do do super high rep sets for squats. That’s an amazing, and painful, work out. Sets of 30+ with body weight is a pretty huge challenge for me (but i’m weak).
