my at home workout

[JubbaKing]

This is a work in progress. I plan on starting this (or something like it) in January. It'll be much harder than I've ever worked before but I feel I'm ready. Since all I have is a bench, crunch board, BB and EZ curl bar and dumbbells, I am limited in certain areas of training. I'll try to do with what I have though. Please let me know where to improve and what might make it more efficient. Is it too much or too little, etc. Thanks!

Monday-Wednesday-Friday

Shoulders:
DB presses
Front raises
DB laterals
Bent over DB laterals
Shrugs

Biceps:
Standing BB curls
Seated DB curls
Seated hammer curls
Alternating DB curls

Triceps:
One-arm triceps extensions
Seated triceps presses
Lying tri extensions
Lying DB extensions
DB kickbacks
*Dips will be added when I get the equipment

Tuesday- Thursday- Saturday

Chest:
BB bench press
DB bench press
Flies
Pullovers
*Dips

Back:
*Pull-ups when equipment is available (front and behind the neck)
*Close grip pull-ups
Bent over BB rows
Bent over DB rows
One arm DB rows
BB bent arm pullovers
Dead lifts
Good mornings (optional)

Thighs:
Squats
Lunges
*Leg extensions and leg curls when I get the equipment
Straight leg dead lifts with DB and BB

Calves:
Standing calf raises


Abs everyday

 

[apex]

Why not start it now? Or are you a new years resolution kinda person... Also... if you know you are limited why not get a membership?

 

[Injectyourspinach]

Please let me know where to improve and what might make it more efficient. Is it too much or too little, etc. Thanks!

Individual exercise tolerance varies, but I don't think I'm exaggerating when I say that most beginners could not handle all that volume and frequency. Instead try focusing on developing the neural grooves of the basics to start. Something like this would be good for fairly even all-around growth:

A workouts:
Conventional Deadlift
Front Squats as deep as you can go while maintaining a straight back
(switch the order of the Deadlift and Squat in your workouts from one A workout to the next)
Barbell Shrugs
Donkey Raise with a Chin/Dip belt for weight
Janda Situp
Ab Vacuum

B workouts:
Decline Dumbell Bench Press
Sternal Chin-Ups (TO FRONT)
Incline Dumbell Bench Press
Underhand-Grip Dumbell Row off elevated bench
Overhead Dumbell Press
Lateral Raises
Lying Dumbell External Rotations

Workout every other day alternating between A and B from one workout day to the next. Your body develops the necessary coordination grooves better using higher reps. Workouts should take roughly an hour.