Is the back of the bench adjustable?
Chest - benchpress, incline benchpress, dumbbell press, incline dumbbell press, flys
Bi's - dumbbell curl, hammer curl, straight bar curl, concentrated curl
Back - wide grip pull up, reverse grip pull up, dumbbell row, deadlift, there's an exercise where u have your feet flat on ground and back is on bench perpendicular to it one dumbbell held by both hands you start with weight behind your head and end with it above your head
Tris - overhead tricep extension (with dumbbell), close grip bench, dips (using bench and an extra chair or something), bent over tricep extension
Shoulder - military press (dumbbell), not sure of the names but stand with dumbbells in hands and raise arms forward or to the side until parallel to ground, also sit at edge of bench and bend forward facing ground and raise arms with dumbbell as tho ur flying it hits rear delts
Traps - dumbbell shoulder shrugs, farmers walk
Legs - lunges, walking lunges, one legged lunges (rear foot is on bench sole up), dumbbell squats
I just threw out what i could think of so u can choose from that. If ur bench isnt adjustable then incline chest presses are out of the picture and so is shoulder military press but u can do a standing version of that with less weight.
Hopefully some people know names of some of the exercises I described so u can YouTube it, and if there's any particular exercise u can't find ask me n I'll try n find a YouTube of it.
As far as reps, I think it'll depend more on how much weight you have to work with. If it's all adjustable and you have a lot to the point it's not an issue, then I guess do whatever ur comfortable with. I'm not sure how true the whole low rep for mass vs high rep for strength thing is, I know some people that got pretty big by doing high reps, I even think stamina cut 20 pounds while doing some low rep exercises.
Last edited by nastynice; 01-13-2013 at 02:36 PM.
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