Workout plan without gym - Saxperience

5AMBO · 3rd January 2010, 22:53

Due to work comitments and funds, I recently quit the gym and to be honest no matter how hard I tried, I noticed no change the whole time i went but really want to give it a serious go and make some changes now.

I need a workout plan consisting of dumbell weights and running/outdoor activity that I can stick to on a regular basis along with a sugested diet that will give me the following results. (my main problem is having no targets and not knowing what to set myself).

I am roughly 10st and not a lot of muscle and want to builld upper body size and strength and improve my fitness. Including toning my stomach etc.

Please advise...........

AJ_SAXO · 3rd January 2010, 23:10

Quote:

Originally Posted by 5AMBO

Due to work comitments and funds, I recently quit the gym and to be honest no matter how hard I tried, I noticed no change the whole time i went but really want to give it a serious go and make some changes now.

I need a workout plan consisting of dumbell weights and running/outdoor activity that I can stick to on a regular basis along with a sugested diet that will give me the following results. (my main problem is having no targets and not knowing what to set myself).

I am roughly 10st and not a lot of muscle and want to builld upper body size and strength and improve my fitness. Including toning my stomach etc.

Please advise...........

Right....

Firstly a workout plan. I got mine from Bodybuilder.com so is worth a try, my workout is an upper body only workout using various weights etc... I goto the gym Mon, Tues, Thurs and Fri and Wed, Sat and Sun are my days off(days off are vital for your muscle growth!!) Wed and Sat I go for a run as I need to fit my cardio in there as I sit at a bench at work all day. Are you using any kind of protein shake? if not then its worth a shot as it helps with muscle growth and muscle recovery!

Hope this helps

kcsaxo · 4th January 2010, 10:36

cardio:
- jogging x 20mins
- skipping rope x 10mins

monday - chest + triceps:
- press ups
- incline press ups where your feet are on a chair for the angle
- dips on a bench

tuesday - rest:

wednesday - back + biceps:
- chin ups
- dumbell rows
- bicep curls

thrusday - rest:

friday - shoulders + stomach:
- dumbell press
- side dumbell raise
- bent over dumbell raise
- crunches + reverse crunches + side crunches

obviously you need to sort out the reps + sets to suit your level but thats a rough example of what you need.

AJ_SAXO · 4th January 2010, 19:14

sorry just realised that you want a workout without the gym

carl · 4th January 2010, 19:23

Quote:

Originally Posted by kcsaxo

cardio:
- jogging x 20mins
- skipping rope x 10mins

If he weights ten stone the reason he wants to train Is to add size and mass so I would forget all cardio what so ever, or no more than 3 x 10 minutes a week.

http://www.muscleandstrength.com/wor...e-workout.html this could help (the dumbbell parts anyway)

Your probs like me as I'm 10 and a half stone at the moment and have been a regular In my gym for over 6 months with not as much gains as I could have ... but now I'm eating like a horse! taking good protein with a grounded oats twice a day (or just buy a weight gainer) I prepare my meals the night before + a shake to drink during work.

I started last May lifting as just under 9 and a half stone! ... I was bad I couldn't even lift 5 reps of 40kg on the bench when I first went. Now I weight 10 and a half and plan to get to 11 stone. I got to just over 11 but I wasn't as lean as I could of been.

You need to eat every 2 hours or as close to It as you can (If your works like mine I know It's hard to do) you'll see gains! If you feel your bodyfat Is becoming too high then up cardio ... but If you right "plain and good foods" you'll be fine.

carl · 4th January 2010, 19:24

oh and train no more than 3-4 days max! rest Is vital for growth so try sleep as much as you can.

5AMBO · 4th January 2010, 23:17

cheers for all of the responses and advice. extremely appreciated and will begin to put a mixture of peoples suggestions into practice next week. Gonna use your advice to put a plan together. I think my hardest bit is sticking to things and managing what i eat as I have a very busy life with work, travelling to work and seeing the girlfriend.

I have been drinking whey protein shakes but only after working out each time. Thats when I was going to the gym.

So should i give the running a miss and stick to dumbells, press ups, sit ups etc?

AJ_SAXO · 5th January 2010, 12:39

Quote:

Originally Posted by 5AMBO

cheers for all of the responses and advice. extremely appreciated and will begin to put a mixture of peoples suggestions into practice next week. Gonna use your advice to put a plan together. I think my hardest bit is sticking to things and managing what i eat as I have a very busy life with work, travelling to work and seeing the girlfriend.

I have been drinking whey protein shakes but only after working out each time. Thats when I was going to the gym.

So should i give the running a miss and stick to dumbells, press ups, sit ups etc?

If I was you I would stick with running aswell as weight training, unless you lead a pretty active lifestyle i.e playing sport etc...

I dont play sport so my cardio is from running

carl · 5th January 2010, 17:12

I'd miss the running out mate, If you eat clean you won't be adding too much fat. and if your a hard gainer the calories burnt from lifting will be enough. The way to BULK is to add mass so like I said If you find your putting fat on just start to add cardio. take 2 shakes a day minimum, one before and after training and on non training days just try fit them between meals

bullit · 5th January 2010, 17:43

0r if putting fat 0n, cutting the cals w0uld be easier

TheSmith · 6th January 2010, 00:04

wrong thread sorry

5AMBO · 7th January 2010, 08:34

cheers guys, as suggested. I am gonna stick to a couple of runs a week still i think.

5AMBO · 11th January 2010, 00:17

I have begun lifting weights regularly now but so far I am not doing a lot of different things as i am limited to space in my room and only have dumbells.

I have been doing 7.5kg dumbells 4 sets 5 reps and repeating process morning and night and drinking two whey protein shakes a day. I have been doing this everyday at the moment as im not doing that much.

I dont have a bench at the moment so some of the workouts above not possible. Do you think a bench is necessary and if so would anyone be able to recommend me one and post link on this page.

I would like to add workouts to my routine that I plan to spend 30mins a night doing and 3/4 nights a week so please let me know best ones to fill this time with. I would like to concentrate on upper body to begin with. Toning stomach and creating visible abs. Bulking up and increasing arm and shoulder sizes.

Please give me some advice on additional equipment i could invest in, how I can plan a 30min workout a day and what it should consist of and what supplements/shakes you recommend and how often.

Thanks