hi after losing 3stone(42lbs) or more doing cardio and some light weights some trainer put me on, i am embarking on a journey to muscle mass.
The problem i have is the equipment in my gym, there isnt weight plates as such just predetermined amounts on barbells only going up to 40kg!!! there are a bunch of resistance machines and dumbells going up to 40kg also.
I know i need to be doing the compound movements, presses, squats, deads and rows etc. but deadlifts are going to be impossible in this gym unless i try a cable deadlift (stacks only go up to 100kg and i`m not too sure about using a cable machine for it) i can squat using the dumbells for awhile until i get stronger. i suppose i can do cable rows too.
I have decided to do three full body workouts a week mon/wed/fri with tues/thurs doing some cardio to keep my fitness up.
this is the workout i did on monday:
bench press 4sets
dumbell flyes 4sets
seated cable row 4sets
lat pulldown 4sets
tricep extension 3sets
bicep curls 3sets
cable deadlift (felt really weird, dont want an injury) 4sets
cable shrugs 4sets
leg press 4sets
leg ext 4sets
i was just wondering if anyone could give me any feedback or any pointers as to what i could change around as far as volume etc. i was thinking of dropping the isolation exercises and just concentrating on the bigger lifts.
like maybe losing the shrugs tri extensions and bicep curls for awhile as the latter two are being worked with my chest back.
or maybe just going for (chest/back/rest/arms/legs). i know there is no golden routine any pointers would be greatly appreciated.
The problem i have is the equipment in my gym, there isnt weight plates as such just predetermined amounts on barbells only going up to 40kg!!! there are a bunch of resistance machines and dumbells going up to 40kg also.
I know i need to be doing the compound movements, presses, squats, deads and rows etc. but deadlifts are going to be impossible in this gym unless i try a cable deadlift (stacks only go up to 100kg and i`m not too sure about using a cable machine for it) i can squat using the dumbells for awhile until i get stronger. i suppose i can do cable rows too.
I have decided to do three full body workouts a week mon/wed/fri with tues/thurs doing some cardio to keep my fitness up.
this is the workout i did on monday:
bench press 4sets
dumbell flyes 4sets
seated cable row 4sets
lat pulldown 4sets
tricep extension 3sets
bicep curls 3sets
cable deadlift (felt really weird, dont want an injury) 4sets
cable shrugs 4sets
leg press 4sets
leg ext 4sets
i was just wondering if anyone could give me any feedback or any pointers as to what i could change around as far as volume etc. i was thinking of dropping the isolation exercises and just concentrating on the bigger lifts.
like maybe losing the shrugs tri extensions and bicep curls for awhile as the latter two are being worked with my chest back.
or maybe just going for (chest/back/rest/arms/legs). i know there is no golden routine any pointers would be greatly appreciated.
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