To clear up a few things first: this is an end result, and not what I’m doing right now (I’ve been kinda lazy about working out for the past few months) and I don’t have access to a variety of weights, so I work with what I have (a swiss ball, a desk, a pull up bar, a pillow, chairs, one pair of 15 pound dumbbells, and my body weight). Here it is:

200 L dips (staggered) (I use two chairs)
200 L pull ups (staggered)
200 decline swiss ball one armed push ups
200 decline swiss ball one armed inverted rows (this is where my desk comes in handy)
300 single leg squats with my foot on a pillow
300 single leg deadlifts with my foot on a pillow
200 weighted lunges with a twist
200 reps of dragging myself by the heels (a little weird, but I was getting bored with other exercises)
10 handstand push ups
10 one armed chin ups (5 per hand)
and 10 minutes of ab work

It’ll take me a while to get to this level. Is there anything wrong with it? Any recommendations?

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How do you do each of the following?:
Bench Press -
Incline Press -
Incline -
Flat Fly -
Dips -
Decline Press -
Cablecrossover -
Incline Sit-ups -
Leg Raises -
Roman Chair Sit-ups -
Pull-ups/pulldown -
T-bar Row -
Front-pulldown -
Bent Rows -
Cable Row -
Deadlift -
Hyperextention -
Crunches -
Twists -
Barbell Curl -
Preacher Curl -
Dumbell Curl -
Chin-ups -
Close-grip Press -
Pushdowns -
Bench Dips -
Reverse Pushdowns/kickbacks -
Cable Crunch -
Dumbell Press –
Lateral Raise -
Squats -
Leg-extention -

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Okay, please no rude comments here, and if you can’t help or give advice, please don’t answer. I only have a pair of 12 pound weights, a chair, and a pull up bar and a stability ball.

3 sets of 30 reps per leg single leg squats with the weights
3 sets of stability ball curls (40 reps per set)
2 sets of split squats with the weight (30 reps per leg)
120 calf raises
side plank, reverse plank, regular plank for 3min each
50 dips (between chair and bed, crude, I know, but it’s all I have)
70 push ups
70 rows
50 pull ups
60 more leg curls
8 24 inch box jumps
2 sets of plyometric push ups
is this okay? Is there anything I should change?

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I have recently purchased an Iron Gym pull up bar for my doorway in my dorm room. I had already measured my doorway and realized that the bar won’t fit because it’s not long enough. I’m gonna be doing chair assisted pull ups, so my whole body weight won’t be on the bar. I’m wondering if it would hurt for me to make my own cross bar so that the bar will fit in my doorway. What do you think?

The bar fits up to 32 in doorways, but I’m gonna have to make a bar that will fit my 38 in doorway.
I don’t want to do anything that could get me hurt, but this is my best option here at school.

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What I used to do was:
2 sets of pull ups
1 set of chin ups
2 sets of captains chairs
2 sets of dips
1 set of clapping pushups
1 set of diamond pushups
1 set of regular pushups
1 set of dive bomber pushups
2 sets of finger tip pushups
1 set of wide pushups
2 sets of bicycle maneuver crunches
2 sets of deltoid flys

However I was recently injured and put out of my workout routine for about 2 weeks, so now I’m thinking about starting a new routine.

The workout equipment I have are a powerack (complete with chin up bar, captain chair handles, and dip handles), perfect pushup units, a gyro powerball, and free weights.

The muscles I want to work are pretty much all the major ones in the upper body. I’m not worrying much about my lower body because I already run and hold very low, concentrated stances for martial arts.

Also, I don’t use free weights for my biceps or triceps because my right side elbow can’t take too much stress from a free weight, which is why I used to only do pull ups/chin ups. Also, I’ve tried many types of crunches and v-ups, but so far only the bicycle maneuver ones have worked the best because they don’t stress my lower back.

Thanks in advance if you can help think of a more efficient routine for me.

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3 times a week ( I only have a pull up bar and chair to work with)

70 inverted rows
70 push ups
70 squats
70 lunges
70 step ups
70 dips
55 pull ups/chin ups
80 crunches
80 supermans
100 calf raises
and an hour of martial arts 3 times a week

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I am doing a workout program that requires about 12-15 pull ups about every 1-2 minutes. The program says I could use a chair to help with my pull ups to make it easier, but my pull up bar is my pull down bar. So I was wondering if they use the same muscles so I can do pull downs and then progress to pull ups. Please provide a source. Thank you.

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