The Student Room Group

Workout Plan

I've been a specific workout for just under a year now but i'm feeling i've reached it's maximum use. This is what I am currently doing after gradually increasing reps as the year has progressed, bearing in mins I only have 4.5kg dumbells:

Tuesday:
4 Sets pressups (1st set 70, 4th set 55)
4 Sets Tricep Dips (Average 50)

Wednesday:
Light abdominal work, leg raises, side crunches

Thursday:
4 Sets Side Shoulder Raises (4.5kg, average 18reps per set)
4 Sets Upright Row (50 Reps per set)

Friday:
Light tricep work, pressups and dips

Saturday:
4 Sets Chinups (2 sets chinups + 2 sets pull ups, average 10-14reps per set)
Abdominal Exercises- situps(2 sets, average 30 reps), leg extensions (2 sets, average 100 reps)

Monday:
Light workout for everything eg.chinups, pressups, dips, shoulder raises

Any suggestions as to how to progress further?

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Reply 1
Well you can either find new exercises, which would be a bit difficult for a home work out i guess, you can try and push yourself further and do more reps or increase weight. 4.5kg probably does very little, by some new ones that go upto 20kg's or so.
Reply 2
:eek: Now I feel really lazy...
Reply 3
Also, the pressups and chinups have really worked out my chest, but it's mainly the upper pecs. Anyone know the best method of working on the lower half of the pectorals?
why did you start with tuesday :confused:

yea im with Elipsis, up reps or majorly slow down the speed of your reps or find new exercises :smile:
Reply 5
Happy_Rocker
why did you start with tuesday :confused:

yea im with Elipsis, up reps or majorly slow down the speed of your reps or find new exercises :smile:

Dunno, in my head I always picture the Tuesday workout as my first main workout day. I've been slowly upping reps for a year now, and to be honest I feel it's getting a little tedious. I would try new exercises, however most I read about involve more equipment than I have. If needs must I'll try get some money for them, otherwise know any I could do with what I've got?
Reply 6
If you don't want to buy new weights, have you thought of trying one arm pushups or one arm pullups?

There are so many different bodyweight exercises you can do, handstand pressups for shoulders, one arm-one leg pushups, ab wheels; you need to be very strong to do these, why don't you give them a go?

Also how do you want to progress, what are your goals in changing up your workout?
I know a really good exercise but am not sure what its called, basically from a sitting up position lean back until you are pivoting on your back side from you can either hold that position or do things such as bring you arms up and tough your toes a number of times. You can really see and feel you lower abodmen working. Hope that makes sense
Reply 8
jackknives?


there are loads of great ab/core/lower back exercises you can do.
Also how well did that routine work because i have started something similar combined with running, everytime i post on here someone says go to a gym but i cannot afford it dont have the time and live miles from anywhere. I find leg raises also a great exercise you can vary the difficulty by where you position your arms, try above your head and folded on your chest. I would suggest buying some heavier weights, you are obviously commited if you have been on that routine constantly for a year so get some heavier weights. Hope this helps.
Yeah Jack Knives
Reply 11
Join a gym would be best, therefore you can use much bigger weights..
Reply 12
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Reply 13
aced
For all those people who won't go to the gym for whatever reason, this might be an excellent purchase. Check it out!


:ditto: brilliant things.
Reply 14
harry5069
If you don't want to buy new weights, have you thought of trying one arm pushups or one arm pullups?

There are so many different bodyweight exercises you can do, handstand pressups for shoulders, one arm-one leg pushups, ab wheels; you need to be very strong to do these, why don't you give them a go?

Also how do you want to progress, what are your goals in changing up your workout?

I want to increase mass basically. I've read countless times that to increase mass, you should do perform low reps and large weights, but as you know I don't have that luxury so instead I've just increased reps bit by bit.
If i'm going to try these new exercises, should I do them as additional to what I do now, or subsitute my original workout?
Reply 15
Will Grimes1
Also how well did that routine work because i have started something similar combined with running, everytime i post on here someone says go to a gym but i cannot afford it dont have the time and live miles from anywhere. I find leg raises also a great exercise you can vary the difficulty by where you position your arms, try above your head and folded on your chest. I would suggest buying some heavier weights, you are obviously commited if you have been on that routine constantly for a year so get some heavier weights. Hope this helps.

The routine has been most effective on my chest and triceps, and my forearms from chinups has visibly toughened up. Yeah, I do leg raises on Wednesday as my light Ab workout.
Reply 16
If all you want to do is increase mass then you are going to have to lift heavier weights. Doing bodyweight exercises won't make you gain mass, they'll make you stronger as you progress through them, but you won't put on any weight.
Find a place where you can get some heavy weights and start doing the big compound lifts, squats, deadlifts, clean+jerks, bench press etc.
Reply 17
harry5069
If all you want to do is increase mass then you are going to have to lift heavier weights. Doing bodyweight exercises won't make you gain mass, they'll make you stronger as you progress through them, but you won't put on any weight.
Find a place where you can get some heavy weights and start doing the big compound lifts, squats, deadlifts, clean+jerks, bench press etc.

Do you know any exercises without heavy weights that would work the lower part of the pecs?
Reply 18
Anonymous
Do you know any exercises without heavy weights that would work the lower part of the pecs?


If you get the equipment that aced suggested or have anywhere that you can do dips then try them with your elbows held as close to your side as possible, this works the lower chest harder than normal dips.
Reply 19
Anonymous
I want to increase mass basically. I've read countless times that to increase mass, you should do perform low reps and large weights, but as you know I don't have that luxury so instead I've just increased reps bit by bit.
If i'm going to try these new exercises, should I do them as additional to what I do now, or subsitute my original workout?


Don't want to burst your bubble matey, but your not going to gain much mass doing them exercises to be honest.

You need to include the three main compund moves (squat, bench, deadlift) if your serious about gaining quality mass.