Training Plan

[arnold steel grip]

Here's what I've been doing. I've only been lifting for 2 weeks now however, I don't have access to a gym and only have 2 rusty old plate loadable dumbells, a slightly bent barbell and an old bench with 300lbs of weights at my disposal.


Workout 1: Wide Parallel Grip Pull-ups - 6reps X 3sets

Deadlifts - 5x(225lb), 3x(250lb), 2x(265lbs), 1x(276lbs), 1x(300lbs)

Power Rows(jerking motion): 5x(148lbs), 3x3(170lbs), 2x2(192lbs), 1x(225)

Cleans(snatch) from Floor: 5x(124lbs), 3x3(132lbs), 2x2(150lbs)

Clean and Press: 3x(124lbs), 2x2(132lbs)

Weight: 181lbs

Height: 186cm in barefeet

[arnold steel grip]

Workout 2( Grip Workout): Chin-Ups: 3sets x 6reps

Grippers: 10x(HG100), 5x(HG150), 10x(HG200), 5x(HG250), 3x(HG300)

Static Plate Holds: 3x10lb plates: 15 seconds(R), 10(L)
2x25lb Plates: 2x15(R), 2x10(L)

Wrist Static Levers: 4x10lb Plates: 2x15sec(R), 2x10(L)
3x10lb Plates: 20sec(R), 15(L)

Static DB Hold: 155lbs: 15sec(R), 10(L)

DB Rows: 2.5" Thick Handle 100lbs: 3x5
Normal H : 140lbs 2x5, 115lbs 2x5

Hammer Curls: 50lbs: 2x10
55lbs: 2x6
70lbs: 2x3
80lbs: 2x2

[arnold steel grip]

Workout 3: 30 push-ups

2x8 Dips

Bench Press: 5x(100lbs), 5x(150lbs), 3x3(156lbs), 2x2(170lbs), 1x(200lbs)

Db Press: 2x10(50lbs), 2x6(60lbs), 2x4( 70lbs), 2x3(80lbs)

Over Head Press: 3x3(135lbs)

[arnold steel grip]

Is this alright or needs changing?

[Jesse Marunde]

hey there! before I chyme in on your workout plan, what's your real name (that should be your user name as per the registration requirements in large bold print that you checked prior to registering)? :)

[arnold steel grip]

My name is Dave Ross

[arnold steel grip]

I don't have any accessories such as straps, suit, bands, gear, etc..