While semester break and back to hometown, I designed a home gym set for myself, the objective mainly for cutting. Feel free to give advise and comment.

Accessories: 22lbs dumbbell.

All tempo - 201
Set1
10 chin-ups
10 Dumbbell Pullover
15 push ups
20 mountain climber
rest max 60seconds

Set2
10 Dumbbell One Arm Upright Row
10 concentration curve
15 reverse lunge with dumbbell
20 sits up
rest max 60seconds

Set3
10 pull-ups
10 burpees
15 arm-row
20 Stiff-Legged Dumbbell Deadlift
rest max 60seconds

Set4
10 Dumbbell bench press
10 One arm dumbbell snatch
15 front squat with dumbbell
20 Crunches
rest max 60seconds

no rest between small set.
Do set1->set2->set3->set4->set1->set2->set3->set4, total 8 sets

Roughly 4 days per week.

This post has been edited by ExpZero: Jan 24 2009, 07:51 PM

yo dude...why no follow OVT style attacking the same muscle group with supersets? this week i'll be in week 8 already, the last week of OVT...time to change it up a little i guess

Hmm, cause I'm lack of accessories, with only 1 dumbbell it's hard to do "legs day", "chest day"...

And I think with this routine, I'm able to "cut" faster than OVT. OVT is good, but for bulk and provided adequate accessories.

oh yeah, i didnt see one dumbell...i thought 2 lol..
you still cut meh bro? you look real lean in your pic, no need cut larr, its me that needs cutting

I bought that dumbbell about few years ago, it's a real good stuff to start my bodybuilding journey. After that I joined some gym center and don't bother to buy another set of dumbbell.

Hmm, I think it's the best time for my to cut now since I back to hometown. Will bulk like hell after january 12. hehe. You know what's that date.

thats the date when school reopens if im not wrong... after this week i will post some pics progress..then you will see how fat am i...muahahahahaa

This post has been edited by Disciple: Dec 22 2008, 06:26 PM

Haha, with your discipline, I'm sure you will able to get leanner.

Just finish my workout, will make some changes to my routine later.

Now is dinner time aka post workout.

How do you squat ... with dumb bell ?

I'm doing Front Squat for dumbbell. Just put the dumbbell in front of neck, use hand to support it and squat

nice body u have there. Am gym regular here. I am trying to follow the right exercise schedule and some how i got confused with the reps lol.

You try to follow my this exercise schedule? Kind to elaborate more? Hopes I can help you.

Anyway, I'm doing this because I don't have access to gym.

Wow, 1 dumbell can do so many exercises. Perhaps cny when i go back hometown also bring back 1 dumbell.

I'm just trying to fully utilize my dumbbell.

Diet:
10am : Kelogg's Corn flakes + HL milk + lean dessert(whey)
12pm : Pork + 2 eggs
2pm : Fruit
4pm : broccoli
6pm : lean dessert(whey) + drumstick + 3 eggs + hotdog
9pm: 2 eggs

All tempo - 201
Set1
10 pull-ups
15 push ups
15 Dumbbell Pullover
20 mountain climber
rest max 60seconds

Set2
10 Dumbbell One Arm Upright Row
15 reverse lunge with dumbbell
15 concentration curve
20 sits up
rest max 60seconds

Set3
10 chin-ups
15 burpees
15 arm-row
20 Stiff-Legged Dumbbell Deadlift
rest max 60seconds

Set4
10 Dumbbell bench press
15 front squat with dumbbell
15 Dumbbell pull
20 Sits up
rest max 60seconds

Change my routine a bit too more hardcore. Do total 8 sets. Finish in around half hour. Sweat all over my body

diet:
9am : Cornflakes +milk + lean dessert
12pm : hotdog + 2 eggs + lean pork
2pm : brocolli
4pm : Cornflakes + milk
6pm : drumbstick + hotdog + 3 eggs
12am : lean dessert

I'd recommend you change sit ups to crunches.

This post has been edited by JustForFun: Dec 24 2008, 09:42 AM

dude , how do u pull up ?

thanks for the input

Anyway, what is the different between sit up and crunches? I meant the movement.
I'm doing in this way

But in http://www.bodybuilding.com/fun/exercises....ion=&order=Name, this movement is called sit up.

I'm always confuse for sit up over crunches.

There is some built in bar in my yard to support my house roof, I'm fully utilize their usage

That picture.gif is a sit up exercise. It shows the correct way of sit up so it actually works your abs more but you have to understand the nature of sit up that it actually stretches your psoas more. You can see crunches here. FYI I don't feel anything for doing 100 sit ups ... but I definitely will the burn even if I do 5 times of crunches only

I don't do so many abs exercises as much as before since I added cardio workout as a part of my abs exercise cause I need a lot of cardio to shed off that layer of fats in front of my abs.

This post has been edited by JustForFun: Dec 24 2008, 11:57 AM

But I believe if you do the right way of sit up(no bent your body), it will benefit your abs. I'm able to control my own upper/middle/lower abs muscle when doing sit up. Just make sure your back is straight and then you will feel the pain at your abs.
Btw, will try the crunches.

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Added on December 24, 2008, 6:31 pmAll tempo - 201
Set1
10 chin-ups
10 Dumbbell Pullover
15 push ups
20 mountain climber
rest max 60seconds

Set2
10 Dumbbell One Arm Upright Row
10 concentration curve
15 reverse lunge with dumbbell
20 sits up
rest max 60seconds

Set3
10 pull-ups
10 burpees
15 arm-row
20 Stiff-Legged Dumbbell Deadlift
rest max 60seconds

Set4
10 Dumbbell bench press
10 Dumbbell pull
15 front squat with dumbbell
20 Crunches
rest max 60seconds

Routine altered a little bit.
crunches a quite hard

This post has been edited by ExpZero: Dec 26 2008, 07:23 PM