I want general "At-Home" weightlift routine

[MegaVovaN]

Hi all.
I wanna pack some more muscle. I am about 6ft and only 145lb.

I made a flat wooden bench (6 ft long, 11.5 in wide, 17 in tall) for exercises with dumbbells.
I also have a power tower that lets me do normal and wide chin ups/pull ups, dips, and leg lifts (that abs exercise in one of videos below).

about my current fitness level:
At the moment I can do 8-10 normal pull ups or chin ups and after that it gets quite tough (in vids I did less b/c already was tired and was just testing cell phone camera).

I jog for 25 min every other day (well I try to not skip), and increasing this by 5 minutes when I feel it's too easy.

I do NOT have inclined bench.

Here are couple vids:
Bench and Tower (ignore middle of the vid)
Push-Ups
Leg lift (ABS exercise)
Wide pull-up

So what exercises should I do and when?
Keep in mind I also want to incorporate the jogging in my routine (friend says to weight lift one day, jog another day).

TIA.

 

[KoolDrew]

I don't wanna eat milk shakes or protein or drink olive oil.

In other words... "I want to get big, but am not willing to do what it takes"

BTW, I don't want to train my legs, they are already powerful (bike+jog+walk) and large.

At 6' and 145 pounds your legs are far from "large."

 

[MegaVovaN]

Eh, maybe I'll do what it takes (eat), but still don't want to train the legs. I want to be a "lightbulb". Used to be lightbulb when I was in elite swim team, but since I quit it is now less apparent.

 

[KoolDrew]

Originally posted by: MegaVovaN
Eh, maybe I'll do what it takes (eat), but still don't want to train the legs. I want to be a "lightbulb". Used to be lightbulb when I was in elite swim team, but since I quit it is now less apparent.

So your goal is to have a huge upper body while having tiny matchstick legs? You really don't think that look is kinda funny, if not downright idiotic looking?

To each his own I guess, I guess you could always wear pants to hide your tiny legs.

 

[KoolDrew]

On a more serious note... your body works as a whole, thus it should be trained as such. Heavy squats and deadlifts will definitely help your whole body, not just lower body. Such heavy compound lifts have also been shown to have more of an anabolic hormonal response, also effecting overall hypertrophy (muscle growth). Also, neglecting your lower body is just going to reduce performance. Think about it. Say you gained a good 10 pounds in just your upper body, but you're legs said the exact same size and strength. Obviously this is going to effect your performance in pretty much any endurance type activity and will just lead to muscle imbalances. Also, you dig a girl with nice thighs and ass, don't you? What makes you think girls think differently? I'm not saying you should workout strictly for the ladies, but it's definitely another reason to work your lower body.

Unless you lost your legs in Vietnam or something, you have no excuse. Don't neglect your lower body.

 

[SociallyChallenged]

Originally posted by: MegaVovaN
Eh, maybe I'll do what it takes (eat), but still don't want to train the legs. I want to be a "lightbulb". Used to be lightbulb when I was in elite swim team, but since I quit it is now less apparent.

Wrong. You HAVE to do what it takes to get bigger, meaning you have to take in a lot of calories and a lot of good, healthy foods. Protein shakes will probably have to be included. Also, I really don't wanna rail on you, but it seems like it's gonna happen. For a guy who is 6', 145 and looks like he doesn't know what he's doing in his workout vids, you sure like to act like you know what you're talking about. Forget that. Assume you know nothing. Now listen. Reread KoolDrew's post because it touches on a great reason to lift for your legs. Also, do you really wanna be one of those dumb pieces of crap that just does upper body all of the time because they don't know what's going on? Deadlift and squats are perhaps the MOST important lifts since they allow your body to utilize so many muscles in your body. Honestly, don't be retarded. Lift for everything. Your legs aren't "strong," if you don't deadlift and squat. I can account for this firsthand: I was a sprinter, but didn't lift. My legs were hard and I thought they were strong. I went to try to lift some stuff and realized I was much weaker than anticipated; the next day I went to try to lift weights to see how bad it was... It was bad. Terrible even. So don't take your anecdotal thoughts as truth. Take years upon years of research as such.

Also, as a side-note, don't use those wide-grips on the pullup bar. They put an extra strain on your joints and don't overload your lats as much. Use the inner bar. Also, don't EVER do pullups, lat pulls, or military press behind your neck (I'm mentioning because you started to do pullups to the back of your neck). This puts strain on the weaker muscles in your shoulders and not enough overload on your lats. Those are just things that will increase your likelihood of injury.

 

[MegaVovaN]

Alright guys, I will do exercises for ALL of the body. Actually I read half of the book on deadlifts (and squats and few more things), "Starting Stregth" and wanted to do them.
Big problem: I do not have equipment to work lower body...cannot afford gym fee... what to do? What kind of equipment I can get for home (maybe Craigslist it for cheap?)?
I do not claim to know anything: I am a noob and I admit it.

I edited this OUT of OP:

I don't wanna eat milk shakes or protein or drink olive oil. I'll just eat normal food (family cooking).
.....
BTW, I don't want to train my legs, they are already powerful (bike+jog+walk) and large.

 

[skace]

If you have dumbbells you can train your legs.

Dumbbell lunges
Dumbbell squats
Dumbbell deadlifts and straight legged deadlifts

I like to rest the dumbbells on my shoulders, although most people recommend holding them to your side. I use my shoulders because it removes my arm muscles from the equation much like a barbell would be used.

If you do not think your dumbbells are sufficient weight, increase reps, number of sets and decrease rest periods.

 

[spamsk8r]

Equipment-wise, look for a set of Olympic weights on Craigslist or elsewhere online. Get at least 300 pounds worth, because if you squat/deadlift consistently you will get strong enough to where you will need the extra weight. Plus a barbell is great for all kinds of lifts: cleans, jerks, press, snatch, deads, squats, front squats, thrusters, bench press, etc.

 

[MegaVovaN]

There is no room for barbell + barbell stand, so I'll stick with dumbbells. They only go to 38 pounds each, but I guess I can find/buy more plates for them
Any recommendations for specific routine? Like this:

MONDAY:
3x10 exercise A
3x10 exercise B
4x8 exercise C

WED:
3x10 ex D
3x10 ex E
3x10 ex F

FRI:
....
...
.

Sunday:
day off

 

[SociallyChallenged]

Originally posted by: MegaVovaN
There is no room for barbell + barbell stand, so I'll stick with dumbbells. They only go to 38 pounds each, but I guess I can find/buy more plates for them
Any recommendations for specific routine? Like this:

MONDAY:
3x10 exercise A
3x10 exercise B
4x8 exercise C

WED:
3x10 ex D
3x10 ex E
3x10 ex F

FRI:
....
...
.

Sunday:
day off

I'd just look into Starting Strength if you're looking to gain mass and want something all planned out. It's a good program and I think it would help you with your goals.

 

[BeauJangles]

Originally posted by: SociallyChallenged

Originally posted by: MegaVovaN
There is no room for barbell + barbell stand, so I'll stick with dumbbells. They only go to 38 pounds each, but I guess I can find/buy more plates for them
Any recommendations for specific routine? Like this:

MONDAY:
3x10 exercise A
3x10 exercise B
4x8 exercise C

WED:
3x10 ex D
3x10 ex E
3x10 ex F

FRI:
....
...
.

Sunday:
day off

I'd just look into Starting Strength if you're looking to gain mass and want something all planned out. It's a good program and I think it would help you with your goals.

Yeah, but he already said he doesn't want work with a bar, which already undermines a lot of the principles of SS.

 

[SociallyChallenged]

Originally posted by: BlinderBomber

Originally posted by: SociallyChallenged

Originally posted by: MegaVovaN
There is no room for barbell + barbell stand, so I'll stick with dumbbells. They only go to 38 pounds each, but I guess I can find/buy more plates for them
Any recommendations for specific routine? Like this:

MONDAY:
3x10 exercise A
3x10 exercise B
4x8 exercise C

WED:
3x10 ex D
3x10 ex E
3x10 ex F

FRI:
....
...
.

Sunday:
day off

I'd just look into Starting Strength if you're looking to gain mass and want something all planned out. It's a good program and I think it would help you with your goals.

Yeah, but he already said he doesn't want work with a bar, which already undermines a lot of the principles of SS.

That's where we tell him to STFU and get a bar already

 

[skace]

I've never followed starting strength, but I wouldn't be surprised if you could just follow along and replace every existence of the word barbell with dumbbell.