the one i did when i could only train at home with a couple dumbells. Full body, high frequency. 3x times a week
superset pullups + pushups (at an angle, try to put some extra weight) 3x
superset row 45% with dumbells + militray press wth dumbells 3x. ( do the row to the chest / nec, not to the belly, as that dumbell weight is not enough also u emphasize the back of the shoulders a bit more.
superset biceps + tryceps 3x any excercise u like, you can change each day
superset forearm + calves 2x
legs : go out^^ not enough weight for anything
the 3x are the good series, you may do 1/2/3 warmup ones specially on the first sets of chest/back
same reps each set, you lower the number of reps each day whilst increasing the weight accordingly and repeat. for example you can do week1 15/12/10 week2 8/6/5 and repeat on week 3/4
works well
if you cant really control the weight increase on some exercise just play with the volume i guess, pushups or whatever. Or change the pulls grip width each day or the week. ej: day1 narrow day2 mid day3 wide, so each time is harder, less reps.
be creative^^
This post was edited by reyrol on Apr 10 2015 12:42pm