My third month of working out consistantly. Little equipment I have:
2 plastic dumbbell handles, 4,5kg barbell.
Plates: 8x3kg, 4x2kg, 4x1,5kg
Can't afford bying more equipment as I'm moving out few months from now and I'll be hard as is. Really want more plates, a bench and pull-up bar though.
My main routine 2 times a week:
Dumbbells:
Concentration Curl and Single Arm Tricep Extension (superset), Lateral Raise
Barbell: Scullcrusher, Overhead Press and Bicep Curl (sometimes superset too)
3 sets of everything with 6-10 or 8-12 reps depending on the weight. When I can do 3x12-14 I add more weight so the rep range drops to 6-10 for some time.
Each exersise close to failure for first 2 sets, last set to failure and then some partials. Usually takes me 45-60 minutes.
Recently added Dumbbell Row and Bent Over Row both focusing on lats 1-2 times a week. Same sets and rep range. Started doing push-ups every other day.
Why don't I just go to the gym? I already wasted 2 years worth of memberships. I want to build a habit and a good foundation before I do it again. And I work as a bartender 40+ hours a week. Sometimes I just can't deal with people in my free time.