Rate my workout

IamtheWalrus

I would like to build muscle but I'm currently limited to a small bench and weights set in my shed. Until I get back into a proper gym, can anyone give me their opinion on my routine?

Workout:
- Bench Press 70kg x 8 reps x 5 sets
- Hammer curls 25kg per side x 15 reps per side x 5 sets
- Squats with 2 x 25kg weights x 20 reps x 5 sets

I do the above every other day.
I take a muscle mass gainer shakes once per day.
I am considering adding a 45 min run on my rest days.

I know my gains are limited but is the above worthwhile?

Dtp1979

IamtheWalrus wrote: »

I would like to build muscle but I'm currently limited to a small bench and weights set in my shed. Until I get back into a proper gym, can anyone give me their opinion on my routine?

Workout:
- Bench Press 70kg x 8 reps x 5 sets
- Hammer curls 25kg per side x 15 reps per side x 5 sets
- Squats with 2 x 25kg weights x 20 reps x 5 sets

I do the above every other day.
I take a muscle mass gainer shakes once per day.
I am considering adding a 45 min run on my rest days.

I know my gains are limited but is the above worthwhile?

To build muscle, first you have to eat a calorie surplus. This is most important.
Muscle mass gainer is generally expensive muck, extra calories.
By adding in a long run you're just making it harder to keep the calorie surplus.

Mr. CooL ICE

Do something for your back. Bent over rows is the obvious choice with your equipment. After that, strict overhead press and some romanian deadlifts could help even out other parts of you, I guess.

arybvtcw0eolkf

Sure its worthwhile, and you can still throw in some things (with your limited resources) without making things overly complicated, like as the poster above said 'bent over rows and a shoulder press.

If you wanted to hit your triceps with your biceps then try some close grip bench press or dips off the edge of your bench (feet on the floor or to make it harder elevated onto a chair or something similar).

45 minutes run, sure if you can. Cardio is never wasted, in fact its very important to be cardio fit as your muscles need oxygenated blood to function.

Have fun

Transform

Dtp1979 wrote: »

To build muscle, first you have to eat a calorie surplus. This is most important.
Muscle mass gainer is generally expensive muck, extra calories.
By adding in a long run you're just making it harder to keep the calorie surplus.

day 1 -
squats 5 x 5
Step ups (use dumbbells) 8reps per leg
one arm dumbbell rows 8reps x 5 sets
chin ups (you're in a shed, that cant be hard to figure out how you can do some chin ups) 1-5eps x 5 and perform weighed (put weights in a backpack) if you can
pick 1-2 midline exercises from here

Day 2
Deadllifts 3-5reps x 5 sets
Single leg glute bridges 10reps per leg x 4
Seated dumbbell overhead press 8reps x 4-5
Push ups x 10reps x 5 or Bench press 5 x 5reps
Pick 1-2 core exercises from here.

This would be preferable