help with my routine please

FluffyDogsRule

Hello! Back with another question...I currently lift heavy 3xs a week, but I do it at home and lack equipment. All I have are barbells, dumbells, and weights. So I have to improvise a little bit for safety (can't do squats or benchpress). Here is what I've been doing, but I feel like maybe this could be made better...I'd love suggestions. We are moving this summer and then we will actually have a basement and I absolutely plan to stalk craigslist for a squat rack and bench. But in the meantime, I want to maximize my results...and I know you all know way better than I do what exercises I can better substitute. And, no I can't join a gym.

Mon and Fri - 5x5 hack squat
3x5 chin-up negatives
3x12 decline push-ups
1x5 deadlifts

Wed - 5x5 hack squat
5x5 OHP
5x5 bent-over rows

One thing I'm concerned about is that the hack squat seems to work my hamstrings more than my quads and I already run hills so my quads really need more work than my hamstrings...thinking DB lunges???? But where do I add them?? And maybe that's not the right change?

I run 2xs a week and walk 2xs a week...willing to change that, too, if you think a 4x week lifting schedule would be better for me.

As always, THANK YOU!!!

Kate

edited to add...goals are to reduce body fat and make my workout time as efficient as possible....2 kids and a full-time job means i get up early to workout...and i'd like not to get up even earlier.

Chief_Rocka

Your routine looks solid.

You can do goblet squats with dumbbells.

FluffyDogsRule

It does?? Yay! Thank you.

I'll try the goblet squats, they look interesting...maybe on Wednesdays instead of hack? Mix it up a bit?

ArroganceInStep

How high do your dumbbells go in weight and how much weight do you have for your barbell?

FluffyDogsRule

i've got 120 pounds of weights, not counting the bar weight...haven't used the dumbells yet. they are the kind that you put weight onto.

ArroganceInStep

Floor presses are a good bench alternative that can be done in addition to pushups and don't require a bench. A bit awkward to get into position for but I do them regularly.

Single leg work like lunges, rear foot elevated split squats, split squats, and weighted stepups are very good techniques to help avoid musculature imbalances and protect against injury. Same deal with single arm work (so it's good to do your pressing and rowing and such with DBs from time to time).

Your program is solid though, how long have you been doing it? I have a couple suggestions that might help with efficiency but I also firmly believe that if something's working already and you're seeing results...don't try to fix it.

FluffyDogsRule

I've been doing this routine for 3 1/2 months now. I have to run to a meeting, but I will definitely look into your suggestions when I get back. Keep them coming! While i have seen good results from my current routine, I wanted to check to make sure I wasn't leaving something out or doing too much of something.

Thanks so much!

ArroganceInStep

I've been doing this routine for 3 1/2 months now. I have to run to a meeting, but I will definitely look into your suggestions when I get back. Keep them coming! While i have seen good results from my current routine, I wanted to check to make sure I wasn't leaving something out or doing too much of something.

Thanks so much!

Ah, that makes sense. You're a bit light in the quads and horizontal press department, and it might be tough to really fit that in without making more sweeping changes due to your time constraints. I would suggest something along the lines of:

M,F - Squat and Press Day
5x5 Hack Squat superset** with 5x5 Overhead Press*
5x5 Bent Over Rows*
3***x12 DB Lunges

W - Deadlift and Bench Day
5x5 Deadlift superset** with 5x5 Floor Press
3xFailure Decline Pushups
3xFailure Negative Chinups
3xFailure Dips

* Do with dumbbells at least once a month
** A superset with B would mean you'd do your set of A, then a set of B, then go back to A, etc. It cuts down on rest time
*** Number of sets per limb.

This particular layout isn't anything special. Really the only important takeaways are that you should probably be deadlifting more, try to incorporate single limb work into your program, and consider supersetting big moves that don't conflict with each other too tremendously to cut down on total workout time.

FluffyDogsRule

I am loving the super set idea as a time saver!! Thanks!

Are others in agreement that I should add more deadlifts and OHP...before I trust this Homer Simpson guy.

Sarauk2sf

Homer knows his shiz, but tagging to look at a bit later.

ArroganceInStep

I am loving the super set idea as a time saver!! Thanks!

Are others in agreement that I should add more deadlifts and OHP...before I trust this Homer Simpson guy.

You saying you don't trust my totally accurate portrait pic?

Seriously if all you do is add supersetting because what you're doing now is working but you want move through things faster...that's a perfectly solid routine too. I'm adding in my own bias because musculature imbalance and upping my deadlift is what I myself am working on at the moment.