Help with workout plan

[oopslala Member Find all posts View Profile Close oopslala]

First I'll give a insight on my past. I was always active and kept busy throughout my child hood and high school, being thin and playing soccer for all 4 years. I was never muscular but always skinny. Since then (graduated in 2011) I've been pretty lazy with my activity, not really doing much besides occasional exercise when i get motivation for a couple weeks then it dies off.

I haven't gained too much weight, thanks to a fast metabolism. I'm about 165lbs at just under 6 foot. I understand I'm not over weight, but I'm not where I want to be. Body fat on my just makes me lose self confidence, and I want to resolve this....anyways I'll stop ranting and get to the point of this post. I want help forming a work out (lifting) routine i can do.

I do not want to join a gym as i essentially have everything I need to get into shape and gain some mass in my basement. I have a bench press that can be converted into a machine that i can do squats with, but my main focus will be upper body as i bike quite a few miles daily. I have 2 45lbs, 2 35lbs, 2 25lbs 2 10 lbs 4 5lbs and 2 2.5lbs.

Could someone who has experience help me out greatly and form a workout routine that could be accomplished with these restrictions? I would also like to do ab work outs but those are pretty self explanatory, but I'm open to advice on all of this.

Thanks.

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

A couple of sites I would recommend:

Scooby's Workshop | Home Fitness & Bodybuilding Workouts and

Labrada.com Home of The Most Trusted Name in Sports Nutrition

The Scoobyworkshop site will build you an excellent workout program. Plus he specializes in Home fitness routines.


Labrada is a IFBB Hall of Fame Body Builder and has excellent advice on whatever fitness goal you wish to achieve!

I personally use his products, am in the best shape of my life and I'm Old!

[Zetetic Junior Member Find all posts View Profile Close Zetetic]

Whenever I had a long break from the gym I found it easier to get back into training shape by sticking to a full body workout three days a week so your body can get stronger. For example after I took a long break from the gym I for a couple months only weight trained Monday Wednesday and Friday. My routine each day was Squats, Military Press, Bench Press, Deadlifts, Pull-ups, and Dips. After a couple months all my lifts drastically increased, and I then moved to a routine that involved more isolation workouts.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

Starting strength.