new Four day split

[chris_eels07]

Triceps/Back:
Triceps Extension, Triceps kickbacks, Triceps Dips, Single Arm Row, Bent Over dumbell Row, Hyperextensions

Shoulders/Traps:
Dumbell shoulder Presses, Lateral Raise, Front dumbell Raise
Shrugs, Upright row

Biceps/Chest:
Pushups, Dumbbell Pullovers, Concentration curls, Hammer curls, Bicep curls

Legs:
Dead lifts, Squats, Step-ups, Calf raises

I only have dumbells with alternative weight plates, and a chair...no bench or barbell.

diet is in check and i only need confirmation that this is a good routine. 3x10 set-reps. Can i add anthing else?

I dont really want to gain serious muscle, just tighten everything up. This program is comeback into weight training from months of cardio

I also have 2 cardio days as i have some and Chest fat.

Can i do Bench press on the floor? haha

Thanks for any help, all i really need is suggestions on the actual program!

[swanso5]

try this a 3/week program i think until you get nore equipment or join a gym...

day 1 - deadlifts...step ups...floor press on a stack of towells for extra range of motion...pull overs...shoulder press...diamond push ups

day 2 - squats...walking lunges...handstand push ups....db row...push ups doing a hard variation...hammer curls

rotate through the sessions for 3 sessions a week

[dolby1]

please tell me what and how to do diamond pushup

try this a 3/week program i think until you get nore equipment or join a gym...

day 1 - deadlifts...step ups...floor press on a stack of towells for extra range of motion...pull overs...shoulder press...diamond push ups

day 2 - squats...walking lunges...handstand push ups....db row...push ups doing a hard variation...hammer curls

rotate through the sessions for 3 sessions a week

[swanso5]

same set up as a push up except that you position your hands so that your index fingers and thumbs are touching which will make a diamond shape...your hands should start straight below under your chin

just make sure that when you lower down, your elbows go directly out to the side not back behind towards your hips

you may need to do these from your knees at first

[dolby1]

thank you then what is handstand pushup against wall, i was doing it standing and pressing hands on the wall is it correct

same set up as a push up except that you position your hands so that your index fingers and thumbs are touching which will make a diamond shape...your hands should start straight below under your chin

just make sure that when you lower down, your elbows go directly out to the side not back behind towards your hips

you may need to do these from your knees at first

[swanso5]

handstand push ups are exactly that, do a handstand with your feet pointing up to the roof and push up and down like an upside down shoulder press

[dolby1]

thank you so much

handstand push ups are exactly that, do a handstand with your feet pointing up to the roof and push up and down like an upside down shoulder press