erh how? i`m not sure too hahaha...perhaps i can tell u what i did...
I started off with machine chest press and machine flys (butterfly style) then slowly I changed to barbell flat bench.
after ~ 1/2 months (forgot), i got exposed to DB press and i have been doing that since. My current chest exercise (mainly) consist of DB incline, DB flat and cable cross over.

I think DB incline and cable cross did help expand the chest (side ways)...perhaps u can try emphasizing on these workouts:)
erh, yeah trying to cut abit for now,was eating like a pig 2/3 weeks ago and hardly touch the metals...(was 70kg back then, alot of fats i guess haha).
lose alot of definition back then....its festive season again, and i think i will hit 70kg soon (fats!) hahaha....

my plan is to bulk till 75 but i would like to minimize the fats though...currently weighing at 68 (started at 63kg in june).
latest pic? hmm..ok i shall shoot one tonight and post it into the first post...thanks guys~

26/12/2008

Barbell Row
1 X 12 X 24kg + EZ bar
8 X 12 X 32kg + EZ bar
2 X 12 X 36kg + EZ bar

DB Row
5 X 20 X 16.5kg

Simple home workout

How I wish can bulk to 70kg. Anyway, you are so hardworking.. even workout at home. I should learn from you. Perhaps I should get a DB at home too. Whole week didnt go FF gym due to festival.

you wish?then u have to do it...hehe.i will be very restless if i din workout (and my mood will be )hehe

Great job is sharing with us your training plan. Thanks! Btw, I thought Wide Grip Pull Down is for our lats and upper back. Any specific reason for slotting in one back exercise in your chest training routine?

Superset ... maybe.

Okay, why did i slot it in?

this is what i used to do last time: Chest day - 4 sets of back, Back day - 4 sets of chest. But this was long time ago..HEHE.

Back to the question: why did i do that? I was waiting for the machine/bench and i couldn't get it. Hence, I did it to prevent myself from cooling down and not to waste time.

28/12/2008

Cardio: 5 mins brisk walk, 5 mins HIIT (jog 9km/h, sprint 14.5km/h)

Wide grip lat pull down
2 X 15 X 40
2 X 12 X 45
2 X 12 X 50
2 X 12 X 55
2 X 5 X 60

Front Pull Down
2 X 12 X 25/side
2 X 12 X 30
2 X 12 X 35
2 X 7 X 37.5

Upper Back Row
1 X 12 X 35
3 X 12 X 45

Lower Back
1 X 12 X 50
2 X 12 X 60

Abs
5 X 50 X 20lbs

29/12/2008

Barbell Shoulder Press
1 X 15 X 20kg +EZY bar
5 X 12 X 25
2 X 10 X 29

DB Upright Row
8 X 12 X 11.5kg/arm

Side Lateral Raise
4 X 15 X 4.5kg/arm

Bent Over Dumbbell Rear Delt Raise With Head On Bench (got from bodybuilding.com)
4 X 20 X 4.5kg/arm

Note: DB upright row seems to easy now, need more plates. Love the bent over rear raise...

Training resumes::::

4/1/2009

Deadlift
1 X 5 X 60
1 X 5 X 70
1 X 5 X 80
1 X 5 X 90
1 X 5 X 100

Wide Grip Pull Down
1 X 12 X 40
1 X 12 X 45
2 X 12 X 50
2 X 5 X 60
1 X 12 X 40

DB Incline Chest Press
2 X 12 X 20/arm
1 X 7 X 20
1 X 10 X 20

Cable Cross Over
2 X 15 X 45
2 X 15 X 50
1 X 12 X 60

Crunches on swiss ball
4 X 30 X 20lbs

5/01/2009

Arms

DB Bicep Curls
8 X 15 X 11.5kg
Super set
DB Triceps Extension
8 X 20 X 11.5

Bent-Over Two-Arm Dumbbell Triceps Extension
4 X 20 X 11.5

Cross Body Hammer Curl
4 X 12 X 11.5

6/1/2009

Wide Grip Lat Pulldown
2 X 20 X 40
2 X 12 X 45
2 X 12 X 50
2 X 7 X 55
1 X 20 X 40
1 X 12 X 45

Seated Cable Row
1 X 12 X 35
1 X 12 X 40
1 X 12 X 35
1 X 12 X 40

Upper Back Row
1 X 12 X 35
1 X 12 X 40
2 X 12 X 45

DB Shrugs
4 X 20 X 20

DB Single Arm Row
1 X 20 X 20

--ABS--
Crunches on swiss ball
1 X 50 X BW
superset
crunches on swiss ball with weight behind head
1 X 20 X 20lbs
superset
bicycle crunches
1 X 50 X BW

(repeated the above for 5 sets)

7/1/09

Deadlift/lunges/ground squat ( i duno what do u call this but it is a machine to perform deadlift:))
1 X 5 X 40
1 X 5 X 50
1 X 5 X 60
1 X 5 X 70
1 X 3 X 70

Leg Press
2 X 12 X 50
5 X 12 X 100

Abs crunches (machine)
5 X 30 X 60

Try to get a pair of dumbbell with detachable weights at home. Though it is impossible for you to cover the whole body parts workout, but at least, you will be able to train up your arms, delts, and traps.

u can train ur chest, ur shoulders, ur legs too:)

Dumbbell Squats are good for legs. i did that once to substitute using a Barbell and it was great.

It's good to try around with different "tools" rather than just sticking to the same one all the time - VARIATION. Which is why dumbbells are so useful at home.

Dumbbells for the win baby yeah!


=P

metalfreak is a fan of home workout!!! Me too, but i don't have a bench ..(plates are expensive too)

I have to agree with Kyoyagami and yongbn. Variation is the key, at least it worked for me!

8/1/2009

Shoulder

DB Shoulder Press
4 X 15 X 25kg
Superset
DB Upright Row
4 X 15 X 25kg

Rest 1 min

DB Shoulder Press
2 X 12 X 25kg
Superset
DB Upright Row
2 X 12 X 25kg

DB Shoulder Press
2 X 15 X 25kg
Superset
DB Upright Row
2 X 15 X 25kg