Hook me up with a 3 day routine

Discussion in 'Fitness & Nutrition' started by Ep, Jun 17, 2008.

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  1. Ep

    Ep Guest

    Here's the catch. The guy who is gonna be doing this only has a 45 pound straight bar, 2x 5 pound weights, 2x 10s, and 2x 15s. He wants to just use this stuff until the school year starts again where the gym is free. Help me develop a 3 day routine for him utilize what he's got and any body weight work he can do . Like planks and crunches. He's an ectomorph 182 pounds 6'2 looking to put on muscle
     
  2. Contemptor

    Contemptor OT Supporter

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    Yeah... theres several gyms around me that you can do without contract :dunno:

    I know planet fitness is $10/month plus a startup... not sure how much the startup fee is but unless it's over $60 it'd still be just $35/month if you're only going to do it two months
     
  3. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    tons of gyms have summer only deals for college and highschool kids.
     
  4. GTLifter

    GTLifter Banned

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    Hook me up with a READ THE GODDAMN STICKIES/ARCHIVES!!!
     
  5. JeremyD

    JeremyD New Member

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    A gym costs waht? $25 a fucking month? Come on now...
     
  6. Ep

    Ep Guest

    I never said he had a bench actually
     
  7. Ep

    Ep Guest

    I already looked at the stickies. Unless the titles are misleading there is no routine up there for developing a routine with one 45 pound bar. Obviously I told the kid to just join a gym so it wasn't difficult. He doesn't want to though. So can anyone help or no? Im kinda at a loss for what he can do for chest besides pushups

    maybe back and bi . 3x pullups, Deadlifts (with all the weight on),3x pendlay rows, 3x bicep curls 8 reps. Planks and crunches for abs

    chest and tris.. 3x pushups, 3x skull crushers (although might be a bitch with that huge bar), 3x weight bench dips, really at lost what he can do for chest

    shoulders and legs.. 3x Standing Military press, 3x cleans, 3x upright barbell rows, 3x squats (all the weight) or maybe one legged squats, 3x walking lunges, 3x stiff legged deadlifts, abs again

    Idk, obviously you guys are smarter than I am so any help would be cool
     
  8. knucks

    knucks Active Member

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    Most areas don't have gyms that do month to month :/

    Besides curls and maybe some other random stuff there's not much you can do w/ that little amount of weight.
     
  9. Ep

    Ep Guest

    basically I want to give him ANY kind of somewhat normal routine.. He's been doing 200 crunches, 3 sets of bicep curls, shrugs everyday. I would think that any kind of non retarded routine even with low weight would be better than doing that
     
  10. knucks

    knucks Active Member

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    Aight well have him row, do mil press, skullcrushers :dunno:

    I guess he can do a shit-ton of squats w/ whatever weight he has on that bar. lunges, calf raises, good mornings, etc etc.

    115lbs isn't enough for most of that, but like you said, it's better than what he is currently doing.
     
  11. grimstone

    grimstone magic murda bag OT Supporter

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    power to the people routine.
     
  12. jokka

    jokka OT Supporter

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    day 1: squats

    day 2: bench

    day 3: deadlifts

    day 4~7: :wackit:
     
  13. RalphL

    RalphL Active Member

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    join a gym for now or wait until he can get to one. he wont make much progress with just a 45 lb bar
     
  14. keeler

    keeler New Member

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    he is going to need to spend some money. Either on a gym membership or on more weight for home.
     
  15. retorq

    retorq What up bitch??

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  16. Abomb

    Abomb New Member

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    you should just get a gym membership despised
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    one arm pushups are heavy enough for mostly everybody
     
  18. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    he's gonna be pretty limited with the equipment. i'd go with something like.

    day 1: lower body
    overhead squats, jumping squats, bb lunges, bb step ups, 1 legged calf raises.

    day 2: upper body
    curls, shoulder press, pushups, skullcrushers, pullups if possible, bb rows

    day 3: full body
    clean and press, overhead lunges, suitcase deadlifts, snatches, etc.
     
  19. Atlantic

    Atlantic New Member

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    .

    My gym gave me a deal for $100 for the summer May-August, $25 a month w/ no startup fees or anything.
     
  20. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    HEEELLOOOOOO?????
     
  21. Ep

    Ep Guest

    It's not for me if you had read the thread properly. I go to Synergy (I also wish I was 6'2)

    alright I sent him the routine. Personally I dont know the dude to well so he can figure out all the shit that I had to figure out for myself, I'm not gonna sit there and type an essay for him. thanks
     
    Last edited by a moderator: Jun 17, 2008
  22. TZ

    TZ Banned

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    :rofl:
     
  23. Abomb

    Abomb New Member

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    lol...

    you guys must be at fresh 21 yo bars or something... theres ALWAYS roided up 250lb+ dudes who are sub 8% at the places i go... being 220-230 and decently built doesn't mean a thing to any of the women i talk to
     
  24. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    :bowrofl:
     
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