All I have is a barbell, a bench and 310lbs of plates. Give me a workout.

[Rolex1601]

A gym membership is out of the question as of now. What I do have forever is a large empty garage with my old bench, 310lbs of plates and an Olympic barbell. The 45lb kind.

I have some 25lb dumbbells somewhere, but I cant locate them.

I was planning on the big lifts. Bench, BB rows, Squats, Deads, seated BB press.

Its about all I can do. Im not sure where to begin however. Its been years since I have lifted and I am a bit confused as to where to start again.

As far as rep ranges, and where to put deadlifts, are they a back exercise more than a leg one? I always considered them a back builder, but others put them on leg day.

Same with shoulders, do I give them their own day, or throw them at the end of chest day? Chest seems to hit the shoulders hard anyway to me.


Thanks for any help.

 

[Welter]

You will get varying answers but I rotate deads and squats. I do 5x5 heavy for 3 weeks then do 3x10 a little lighter for three weeks. I also do deads for three weeks then squats for 3 weeks during leg days. I also do shoulders with chest and don't give them their own day. I know many do deads with back and shoulders on their own. Whatever works for ya.

 

[jynx]

Try out some circuit interval training. Here are some exercises:

military press
hang cleans
power cleans
deads
box jumps(using your bench)
floor wipers(easily found on google)
straight leg deads
squats(front and back)
lunges(with the bar)
BB rows
inverted rows(use the bench with a racked bar)
bench press


mix in some plyos like plyo pushups, squat jumps, ab work,

mix and match any of those into super workouts. take 30 sec in between exercises and do about 15 exercises per set.