I have decided to work out at home for the time being (at least until the gym manager kicks out the idiot who thinks that chatting about soccer is more important than lifting).
I have limited equipment (bench, dumbbells, treadmill). Please give me some ideas on workouts.
MG don't let some fool try to make you look like a wuss, come on now girly. :at: Just get to the point - next time he tries to talk to you, just be blunt & tell him that he is bothering you and to leave you alone. If that doesn't do it, get nasty and tell the fukker to get lost and that you are going to file a harassment charge - in a VERY angry tone. :fire:
Having said that, there are many exercises you can do for a decent workout with what you have available.
Chest:
press, flyes, if bench is adjustable, you can do both of those exercises also on incline. Bodyweight exercises you add in are push-ups, and dips between 2 chairs if strong enough to do dips, or use your feet to assist.
Back: bent over rows (pull low to hip for more lats, pull high and far back for more rhomboids, mid trap, middle back detail), pullovers, deadlifts, straight leg deadlifts, pullups/chin-ups from a high bar/beam (use chair as assistance if needed)
Shoulders/Traps - overhead press, Arnold press, side laterals, front raise, bent over laterals, upright rows, shrugs
Biceps - curls, hammer curls, concentration curls, preacher curls (put a thick towel or pad on back of high chair for cushion)
Triceps - lying extensions, overhead extensions, kickbacks, bodyweight tricep dips (hands behind you on chair & feet on ground or if strong enough, feet on another chair)
Legs - squats, lunges, step-ups, lying leg curls squeezing db between feet (very awkward exercise btw, but light weight is do-able), straight leg deadlifts, single calf raises on block
abs - take your pick
Hope that helps, but more so, hope you "man up"
and keep hitting the gym. You've been in this game far too long to let someone/something distract/annoy you to the point of not going.
