I'm looking for a training schedule...

V

Victor1

0
Hello guys,
I want to build some muscle, but I can’t find a proper training schedule.

A few things about me:
Age: 15
Weight: 70 kg
Length: 184 cm
BMI: 20,7 (So no need to lose weight, just gain muscle)

I’m looking for a whole week training schedule (4-5 training days in total) to do at home (no gym).
I want to do a full body workout with maybe a focus on the chest, abs and biceps.
I have 2 dumbbells which are adjustable in weight with a total of 7 kg each.

Can anyone of you help me with finding a schedule?
 
I've never been one for body weight exercises, but I'm starting to warm up to them as of late. This is a pretty legit list of them. You could definitely put together a routine with these. I'm sure you can incorporate the dumb bells into them as well.



I would start out with a Monday/Wednesday/Friday routine in which you are doing full body. With a list of 50 exercises, you could have a different routine every day of the split.
 
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Pushing cars is no joke. I tried it a few years ago when I was on a cut. My buddy and I went to a warehouse parking lot at night a I would push the car for a minute from one side to the other, then jog back, take a break, and do it again.
 
I'll bet running from the car's owner will have helped too!

Serious note using stuff you can get hold of free is great, a couple of tyres of similar enough weight could easily double as dumbells, and they don't damage the floor if you drop them.
One guy I knew set up tyres with sand filled inner tubes in them and a scafold pole. They were never attached but it worked well enough when he was broke and make less noise than my iron.
 
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