At Home Workout?

Posted earlier in the week and got some great feedback. I do a daily jog of 2.5-3m per day. I enjoy this jog, but feel I need to cut it down due to my desire to bulk specifically my upperbody more.

So… that leads me to my question, Ive never done a formal workout. Situps/Pushups are about all I have ever done. I’m looking for a 5 day workout (I will continue my jog on the two off days).

Only restrictions are this has to be something I can do at home. I’m limited to a treadmill, 15lbs dumbells, 5lbs dumbells, and my body weight.

I found a cross training workout which was alot of fun on menshealth.com, but I cant do that everyday. (although it was fun for a once a week thing or so)

From doing some searches, I may need an exercise ball and a pull-up bar to have a decent shot at this.

Anyway, I’d really love some feedback, I know you guys on here are great at quick informative responses.

P.S. I did find alot of workouts here on dailyburn.com, but, I just don’t know how to package them so I get the right kind of pushing/pulling workout on all the different muscles.

thanks again!

Almost forgot, my focus is to gain about 10lbs of muscle, so Im adjusting my calorie intake appropriatly, my focus main focus is arms/chest/abs.

if you want to gain good muscle mass your weights are not going to be sufficient and imo you will need to buy more…but .. if you don’t want to do that i would be doing

Mon:
-pushups 3sets, as many as you can do (also vary your hand position ie: triangle, normal, wide arm) (when you are stronger you can add to this by wearing a backpack with weight in it)
-dips (put two chairs together or similar)
-skull crushers with your db
-fly’s with dbs
for this day you can also do supersets. Do 1 set of pushups as many as you can do, lie on your back and do flys as many as you can do, then go straight into db press as many as you can do. No rest between the exercises, after you have done all 3 have a 1-2min break then do it again. 3 sets.

Tue:
HIIT

Wed:
-chinups
-pullups
-db hammer curls
-bent over rows
(you could do a superset here too, like above)

Thursday:
HIIT

Friday:
-sqauts
-lunges
-military press
-deadlifts (will need more weight for this, and be careful doing them, like all exercises you need to do them correctly but especially this one)

Core:
Every weights day do a core exercise, 2 sets for as long as you can. options (sample):
plank hold
side plank hold
leg pull in
bicycle
(dont do situps, they are no good for your back things like plank hold do a lot more for your core)

I really think you are going to need more equipment for your goals of bulking. dont just try and bulk upper body either, legs are important.

I recommend looking into kettlebells. I’ve gotten SSOO much stronger since my husband introduced me to them, and he loves them as well. That’s what I use at home.

i don’t know how much you might gain in muscle, but i have the same limitations as you and i have been doing 3 body weight excercises that seem to work my whole body fairly well. you named 2 of them. Push-ups, Sit-ups, and squats. I dont add any weight for these. i ahve been working off the 6 week plans outlined at http://hundredpushups.com/. you will also find links for the situp and squat routines there as well on the lower left of the page. i know i have seen changes in the few weeks i have been doing it and also experienced strengh gains. good luck.

There are a few body weight only exercises that will create sufficient load to get increased size and strength. Here are a few:

Elevated Pushups
Offset Pushups
One Arm Pushups
Dips
Handstand Pushups
Horizontal Row
One Arm Horizontal Row
Chin ups
Pull ups
Side to Side Chin ups/pull ups
One Arm Chin ups/pull ups

Bulgarian Split Squats
Reverse Lunge
Single Leg Squat Crouching Style
Single Leg Squat Pistol Style

Planks
Side Planks
Hands and Feet Walkouts
Hanging Leg Raises
Back Bridges

You could break it up in any number of ways. You could do three days full body where you do a couple of upper body pushing, upper body pulling, and lower body exercises. You could do two days of strictly lower body and two days upper body. But start doing it….and then make adjustments….don’t wait.

If you got some extra money you can spend look into the P90X program by beachbody, it will put you back over $300 but its a program that you can easily do at home bc everything you need is in the box. also if you want to buy a pull-up bar look check out the Iron Gym pull-up bar, its really nice and only like $30 and you can do pull-ups on it, push ups (increases range of motion allowing your push-ups to be better), and tricep dips. Hope i helped

You know, P90X might be a great program. But for $300 dollars I can go to a few used equipment stores and completely equip my own home gym. I have most of what I need now, and I’ve only spent $80 out of pocket.

Not knocking P90. I know nothing about it. But, for that amount of money I’d rather get a used bar and plates, and pick up one of the many benches that people are getting rid of everyday. I’d also be able to buy a few books like Starting Strength, Power Training, Scrawny to Brawny, etc. and know that I’m on the right path for years to come.

Ya P90X is really expensive but I heard get things about it from friends…but you should really look into the Iron Gym pull-up bar because I bought it a month ago and i love it.

theres a very good dvd called mr. gyms couch potato workout if u dont have time to do it everyday thats perfect because its for 3 times a week i know i didint answer your question but im just suggesting it

I’m on 4th day doing P90X and must say that even though I resisted it at first, it’s looking very promising. I thought it was going to be the next marketing hyped run around until you puke fad, but it’s not that at all. It’s higher intensity (working at your own pace) with real muscle building. Just take a look at the trainer. He’s doing the workouts too.
You can get a full, authentic P90X kit on eBay for $72 shipped (after Microsoft $8 Cashback), new.
To me, it’s worth it.
Has lean phase, bulking phase, and maintenance phase all built into the program.

I’m pretty exhausted today after 3 days. Thankfully I have Yoga today :-)

But… it’s only a suggestion. There are many great workouts here on DailyBurn (Including P90X) all ready for us to just plug our sets into.

This is a great place to keep up the strength training.

p90x you can find free on like myspacetv, dailymotion and other sites like that.