Exercise Regimen for an Apt gym

[chakraps]

It's been ages since I've gone to a gym. We recently moved to this apt and it has a basic gym. No one is using it. It's not bad but equipment and space are pretty limited. I went in today and used the treadmill little bit, and being empty felt like my own personal gym. I want to make use of whatever limited equipments available to come up with an exercise regimen. And that's what I'm here for, seeking advice.

Cardio:
2 - Treadmill
1 - Stepper
1 - Bicycle

Weights:
1 - Dumbbell rack (dumbbell pairs from 1kg - 10kgs)
1 - Adjustable bench (flat/incline, no barbell holder)
1 - Olympic Mens barbell (~20kgs metal bar)
1 - Olympic Womens barbell (~15kgs metal bar)
1 - Smaller straight bar comparable in length to EZ curl bar
3 - sets of weight plates (20kgs, 15kgs, 10kgs)

I know this may not be much but is good enough to get going. The barbells are sitting on the floor now. I might buy them a flat bench with a barbell holder and some additional sets of weight plates at a later date. But for now this has to make do. I intend doing weights and cardio alternate days. Cardio is pretty much straightforward. It's the strength training routines that I need help with. Feel free with your suggestions on combinations of strength exercises that could be done using the above setup.

I would imagine doing weights 3 days a week focussing different muscle groups. I've a weak lower back. I'd appreciate any specific exercises that would help with that.

Thanks.

 

[HNNstyle]

Can you tell us your goals? You trying to get cut, bulk, lose weight, lower your blood pressure, fight diabetes type 2, or just to exercise for the heck of it?


Edit: I base my workouts around intervals if you want to give it a try. Having the gym all to yourself is something that I dream about at times since intervals causes me to jump from equipment to equipment. Basically, I'd do cardio for 6 mins then hit the weights for about 3 mins and repeat for 6 total cycles.

 

[chakraps]

Sorry. Forgot that part. Goal is to get rid of pot belly, look good wearing a t-shirt and not hide behind loose clothes, get functional strength to handle lifting, pushing, tugging in day to day life. I'm 5'8" 172lbs. I'd be happy to take 20 lbs out of the belly and make muscle out of it. No preference otherwise.

 

[chakraps]

HNNstyle, thank you. I'll check it out. I agree there's more freedom in an empty gym for that sort of workout.

 

[the DRIZZLE]

Is there any kind of a rack for the barbell or is just sitting on the ground? That makes a pretty big difference.

 

[chakraps]

No racks for the barbells. All 3 are just on the ground.

 

[HNNstyle]

Nutrition matters the most if you're trying to get ripped. Limit your carbs and eat 1 gram of lean protein per pound of body weight if you plan to hit the gym 5 times a week for 1 hour a day. Don't cut carbs completely or you risk going into ketosis, basically it damages your kidneys. This is info that I've been reading around from various sources. Eggs are the cheapest protein you can get at the grocery store. I'm not ripped yet but I've lost a good 40 pounds. I think I'm about 10-15 pounds away from being ripped.

 

[chakraps]

^true. I don't eat meat or fish. I rely on egg and milk for protein. My diet is veg heavy. I do have to make an effort to get more protein and go easy on the carbs.

 

[the DRIZZLE]

No racks for the barbells. All 3 are just on the ground.

That's really dumb and eliminates many barbel exercises.

 

[Pantlegz]

That's really dumb and eliminates many barbel exercises.

Could still do deadlifts, light barbell complexes, most oly lifts(if dropping the weights is ok/safe ie bumper plates, no windows close or whatever) But in general I agree a barbell without a rack or bench is pretty pointless especially with the kind of weight they have around. Not that it's a ton but you could load up over 500lbs which is more than enough for any one person, most of the time.

 

[blackdogdeek]

Could still do deadlifts, light barbell complexes, most oly lifts(if dropping the weights is ok/safe ie bumper plates, no windows close or whatever) But in general I agree a barbell without a rack or bench is pretty pointless especially with the kind of weight they have around. Not that it's a ton but you could load up over 500lbs which is more than enough for any one person, most of the time.

could also do:

front squats (you'd have to clean it up to your rack position first)
power cleans
squat cleans
hang power cleans
snatch
snatch squat
hang power snatch
clean and jerk
press (clean first)
push press (clean first)
jerk (clean first)
push jerk (clean first)
sumo deadlift high pull
thrusters (clean first)

 

[Jeffg010]

Also do bent over rows.

 

[Pantlegz]

could also do:

front squats (you'd have to clean it up to your rack position first)
power cleans
squat cleans
hang power cleans
snatch
snatch squat
hang power snatch
clean and jerk
press (clean first)
push press (clean first)
jerk (clean first)
push jerk (clean first)
sumo deadlift high pull
thrusters (clean first)

I think oly lift covered most of those, but yea.

 

[blackdogdeek]

I think oly lift covered most of those, but yea.

my bad, i'm not familiar with which are or aren't oly lifts.

 

[SociallyChallenged]

my bad, i'm not familiar with which are or aren't oly lifts.

Anything involving the clean, jerk, or snatch whether it's the power, tall, or high variation.

 

[Malfeas]

Check out the videos at catalyst athletics for inspiration on what exercises you can do without a rack.

http://www.cathletics.com/exercises/index.php?show=exercise&sectionID=2&exerciseID=215

 

[chakraps]

the DRIZZLE - yeah I realize, no holders supporting the barbells at some height off the ground restricts a lot of exercise options. But got to make do with this setup for at least the first 2 months. I may then look into buying a flat bench for the barbells.

Pantlegz - I'll look up the exercises on your list including Olympic lifts. The weight plates are rubberized and the floor is wooden layer over hard surface. I'm pretty sure dropping weights is not allowed. The largest barbell with all weights on comes to;
20 + 20x2 + 15x2 + 10x2 = 110 kgs

blackdogdeek, Jeffg010 - Thank you. suggestions noted.

Malfeas - Thanks for the catalyst videos. I got to learn a lot about what is what (exercises and their names). Videos are a big help.

Keep the suggestions flowing. Thank you everyone.

 

[alkemyst]

That's really dumb and eliminates many barbel exercises.

you can buy a set of spotters for cheap to donate to a community gym.

 

[the DRIZZLE]

the DRIZZLE - yeah I realize, no holders supporting the barbells at some height off the ground restricts a lot of exercise options. But got to make do with this setup for at least the first 2 months. I may then look into buying a flat bench for the barbells.


Keep the suggestions flowing. Thank you everyone.

As alky said you would be better off buying a rack/cage/squat stands rather than another bench. It's much or versatile. That will let you do barbell bench with the bench you have as well as do squats.

 

[chakraps]

As alky said you would be better off buying a rack/cage/squat stands rather than another bench. It's much or versatile. That will let you do barbell bench with the bench you have as well as do squats.

Better choice, yes. In the current layout there is less free space along the walls and more open space in the center of the room. Hence the idea of a 2nd bench came to my head. But I'm sure if things are re-arranged little bit, there could be room for a squat cage. Got to check that on the next session.