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Old 04-16-2018, 10:37 PM   #1
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help with routine. only able to do compound exercises

hey folks,

so i need to get back into the gym after over a year out since having the baby. i have a Rogue SML1 in the basement and thats it. i have no dumbbells at the moment.

what routine can i do with just compound exercises. i basically i am such out of shape right now i need to go back to a beginner routine.

i can do deadlifts, squats, OHP (though i only have a flat bench with no back support at this time) i can do bench press, front squats,

i would like to start with 4 days a week and leave a day for abs or cardio or something like that.

below is my setup.

seems most workout routines like 5x5, push/pull, upper/lower require more exercises than just the classics.

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Old 05-04-2018, 12:11 PM   #2
Positive Jon
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I would recommend checking out the ICF 5x5 which is basically just StrongLifts 5x5 with additional accessory exercises since it sounds like you've been out of it for a bit. Everything is focused around compound movements (which is great anyways). However, that requires dumbbells which it appears you don't have--I would really try to get those as they will open up your options a lot.

But within your restrictions, I would recommend a DUP program that focuses on squat, bench press, deadlift, ohp with variations thrown in. It is structured over the course of 8 weeks:

Once you pick up some dumbbells, if possible, it will open up your options more regarding exercise selection which will go a long way towards hypertrophy which I have found seems to be necessary for the upper body even if just increasing bench is the goal. Love your setup by the way, clean and simple.

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