Hi guys, I'm a skinny guy with 170cm height and approx 55kg weight and a lil bit of stomach fat, wanted to start bodybuilding but I do not have the time for gym so I'm considering building my own home gym with budget of approx RM1k
I'm thinking to get a bench + dumbbell + some add on for dip/sit up/ chin up, is that sufficient?
This is the bench that I planning to get, anyone own this can give some review?


as for dumbell i still have no idea, probably will just get a set of 5kg

As for cardio I will do jogging once a week for 45min- 1hour depending on my stamina, is that good enough?
I'm eating 3 meal per day; breakfast with dorset cereal and a glass of milk, lunch are usually mix rice (meat and vege) + chinese tea, dinner whatever my home cooking delivery sent me

As for my workout routine, I'm going to follow my friend recommendation

Workout A – Chest, Back, Shoulders

Flat barbell bench press	One warm-up set followed by four working sets
Barbell rows	One warm-up set followed by three working sets
Deadlifts	One warm-up set followed by three working sets
Seated dumbbell press	One warm-up set followed by three working sets
Upright rows	One warm-up set followed by three working sets

Workout B – Legs, Arms, Abs

Barbell squats	One warm-up set followed by four working sets
Dumbbell straight leg deadlifts	One warm-up set followed by four working sets
Barbell curls	One warm-up set followed by three working sets
Triceps pressdowns	One warm-up set followed by three working sets
Lying leg raises	three working sets (as many reps until failure)

Appreciate every future input, do let me know if I'd said anything wrong or overlook any mistake as I'm still currently researching with limited english vocab

This post has been edited by RyoKenzaki: Feb 23 2013, 07:29 PM

I still suggest you go to gym.

I am previous borrow a bench from friend. then bought vinyl 5kg set dumbell (rm120). after 2 weeks do bench press. I start join fren to company gym do workout, since that, i rare do workout at home anymore. when i used back 5kg dumbell at home, i feel so light and start not play it unless it still can be use for shoulder build work out (raise dumbell in T) .

My point, those good equipment or dumbell so expensive theseday, how many you afford to buy and maintain it.

Go to the nearest gym and apply for Membership.
Buy Serious Mass and go to gym regularly without fail.
Spend your money wisely, be it for the healthy food and for supplements

You can't buy much with 1k, especially the good and solid ones

1k... just go to a gym

ryo san... wut a surprice to find u here... if u insists of to do workout at home just get ur self a set of dumbells that has loose weights.. thats all u need for starting.. as for bench u can use ur creativity such as chairs, sofas etc. u dnt need to spend too much. if ur serious u cn go to ur local gym.. its better that way...

If you're going to follow your friend's recommendation, you need a barbell too. And for barbells you'll need more than just 5kg plates.
If you want to workout at home but don't want to hurt your wallet on expensive equipment, you can google Mike Lauren's 'you are your own gym' and Paul Wade's 'Convict Conditioning'

Y not gym man? An hour per day is suffice.

Well my working schedule is not consistent, usual working time is from 11am- 8pm but sometimes started as early as 830am and can end at 12am, besides, i'm quite a introvert and no friend around who can accompany me to gym so, really, i insist on doing home gym
With just bench and dumbbell i can workout on just as many muscle group as i can in gym isn't it?

Since you're on a budget and insist on working out at home, why not DIY the basic equipment like pull up bars, dip station, parallete. perhaps get yourself a pair of gymnastic ring, hang it to your pull up bars.

You can do tons of exercise with that..pull up/chins variations, dips, push up, muscle up and other advance bodyweight exercise..that is for upper body..for legs/lower body u can do squat, pistol squat, sprints etc.

Do not underestimate the benefit of bodyweight exercise or ring training exercise. since u have no weights to play with, vary your leverage for progression.. google around..

buy ezy bar+ 6 ft barbell bar+db 20 kg+adjustable bench.. ok already.. if wanna grow big, don't do many reps.. 3-5 per rep.. make sure bloody heavy that u r able to lift 3-5 times only.. if 20kg too light doing 5 x 5 , then do 8-10. x 3. if still too light , u need to buy more plates..

good luck..n please rest accordingly..if not enough rest no big muscle also just sore muscle.

Why are u referring me as san
Anw db with loose weight do u mean adjustable weight type?

Im staying in rented house, i dont think my landlord will allow me to install gym ring
For chin-up, dip etc i can get the add on bar that are attachable to the bench, wouldn't it be the same?

I don't wanna grow big like heavy lifter type, just wanna be like this guy, emino here


*Doesn't mean to offend anyone like those newbie who always think it's easy to gain muscle, i'm just aiming at a different goal*

Btw cant i substitute barbell workout with dumbbell?

@emino is model type

Even if you dont wanna grow big, its not like you'll wake up one day terus accidentally jadi Arnold's size. Its a slow and hard process. After you reached your desired physique, then baru you can say you have enough and only do maintenance work from there on.

dnt thing of buying supplements just yt bro.. gt ur training settle 1st.. there is a chin up set that u just hook on the door. n like emino has said there its a slow process.. maintaining a good motivation n mind is important

Im an introvert. Not stopping me from going to a gym. I tried to budget for a home gym with the bare minimum equipment and it came up to almost 5k. Go figure. Better for me to buy a pair of headphones, keep your heaD down, get your shit done and get out.

But you do make a lot of friends in there. Just nodding acquaintances though.

Noted that bro

I'm not planning to take any supplement so yea, no worry
Bout chin up bar i saw one selling this really portable one, but it looks like it's not really secure, anyone using?


Aside from my introvert side, my working schedule is not consistent too, im planning to workout at morning 7am thou.... Other than that i would be busy doing my other stuff
Actually RM1k budget is just for starter i can increase more if necessary but my question remain, cant i work with just bench + pull up/ dip/ sit-up attachment + dumbbell???

If you want to start it off from home, go ahead mate, aint nothing wrong with it.

You need, bench, ezybar, barbell, dumbbell and obviously weights, (say start with around 150-200 lbs). then you can add on as you go.
To start with, you might need around 1-2k depending how much weight plates you plan to purchase.

This post has been edited by VeeJay: Feb 15 2013, 05:08 PM

Is ezbar/ barbell really necessary?
Anw i just did a lil bit more research and think perhaps i will go with this 3 items, total up around RM2060
- Bowflex 5.1 bench
- Bowflex 552 dumbbell pair
- Weider Power Tower

I will get cheapo dumbbell from jusco first until i save up enough for the bowflex's, hope this will do for the meantime....

If you intend to set up a home gym, you should look for a power rack, an adjustable bench, a barbell and various weight plates (I'd say 250-300lbs to start with). This will be more than sufficient to train all muscle groups.