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Help please

Anonymous Thu 29 Oct 2015 19:54:55 No.34722946 View Reply Report Delete

Quoted By:

Can /fit/ help me? So I want to start doing a proper routine but the problem is the only gym I have acess to is my school ''gym''. It doesn't have any deadlift area or squat rack so basically every routine I find is impossible. It has :
>Bench press
>Lat pulldown machine
>Leg press machine
>Crossover cable station (with pullup bar)
>Dumbells going up to 80lbs
>Some other complete bullshit machines
Do you guys know how I could figure out some sort of routineworking with this?
Pic not related.

Anonymous

Anonymous Thu 29 Oct 2015 20:11:04 No.34723137 Report Delete

Quoted By: >>34723207 >>34723538

3x a week rArBrAr, rBrArBr.

A:
Leg Press
Bench Press
DB Row (or barbell)

B:
Leg Press
DB Shoulder Press (or barbell)
Lat Pulldown

Do this to start off, rep ranges aren't really all that important and kind of depends on goals. Maybe start with light sets of 10 and ease into lifting, slowly add weight and work down to sets of 5, and focus on adding weight.

You can get big and strong just doing this, depending on excercise selection you may want to add some other stuff, some stuff sooner rather than later (e.g. leg curls or maybe DB romanian deadlifts to balance out quads/hamstrings, also do leg presses in a way thats more 'balanced', put feet in the middle of the sled with a medium stance, toes pointed out and knees out to hit quads/glutes/hams the most evenly

Anonymous

Anonymous Thu 29 Oct 2015 20:17:45 No.34723207 Report Delete

Quoted By:

>>34723137
Thanks man this is really helpful for me!

Anonymous

Anonymous Thu 29 Oct 2015 20:29:47 No.34723332 Report Delete

Quoted By: >>34723538

id throw in dumbell goblet squats and single leg dl's instead of leg pressing as main movements

Anonymous

Anonymous Thu 29 Oct 2015 20:49:11 No.34723538 Report Delete

Quoted By:

>>34723137
>>34723332
Not going to be able to go heavy enough with goblets, single leg DLs, maybe, never done then. If there's a bench there's a bar though and you can do DLs/RDLs.

Basic template OP is...

Leg move, and its not a bad idea to split this into a quad move and a ham move, so instead ill make it this..

Quad move (Squatting, leg pressing)
Hamstring move (Deadlifts and variations, leg curls, maybe some very specific types of squatting)
Pressing move (Flat bench, incline bench, shoulder press, chest press, whatever, not a bad choice to alternate between two)
Pulling move (Some sort of rows, I forgot to mention cable rows in my post, they are great IMO, pulldowns, again, good to alternate here)

You can also do two presses and two pulls each workout, just doing the second one for reduced volume (fewer sets) and maybe slightly higher reps.

This is all just a template, the main point here is that you can still do a good well balanced routine even with limited equipment. Also, dont be afraid to toss in some heavy calf and ab work (sets of 8 are a good middle ground between strength and 'metabolic' reps, arguably best rep range for growth but it's best IMO to use multiple rep ranges over a couple of excercises>>34723332

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