limited equipment + limited knowledge of it = please help

[Jerthebear]

Hello all,

I'm new here and I joined because I have a goal to get back in shape. A couple years ago I used to go to the gym 3-4 days a week and was feeling good.

Now I'm getting back into it but the equipment I have available to me is a little less robust than what I was used to, as it consists of a couple cardio machines, a plethora of dumbbells and a precor icarion FTS functional trainer. One of these bad boys:



Its got an adjustable bench as well. I'm hoping to find some good exercises to cover all muscle groups that I can do with either dumbbells or the machine above. I'd like to start training pretty regularly but I only know a few exercises with what I've got and they aren't going to cover all bases. If anyone can give me some advise on things to do or point me towards other good resources I'd greatly appreciate it.

Jeremy

[Boss Man]

Hi Jeremy, good to speak with you.

Yes you have plenty of options regarding the bench, dumbbells and that machine.

Dumbbell squats and lunges

Normal deadlifts and romanian deadlifts

Good mornings

Bicep curls with either a 280, 90 or 0 degree twist, standing or seated

Hammer curls standing or seated.

Concentration curls.

Preacher curls, using the back of the bench in an elevated position

Zottman curls

V-curls, (I can never remember the name of this one).

Tricep extensions and kickbacks.

Skullcrushers

Arnold press

Shoulder press

Side raises

Front raises

Shrugs

Bench press, flat, incline and decline

Flyes.

Cable curls

Crossovers

Wood Choppers

Chin-ups and pull-ups in front of the face, if the support beam is sturdy enough.

Push-ups

Planks

Leg raises.

Reverse and V-crunches.

Side bends

Wall press-ups

Walking calf raises

That's all I can recall of the top of head right now, but it's more than enough to do what you want to do.