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

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.

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.

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.

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

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.

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

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

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.

---

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

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 Dumbbell pull
15 front squat with dumbbell
20 Crunches
rest max 60seconds

Diet:
10am: Chicken rice
12pm: Corn flakes + milk + whey
1pm: 2Egg's hotdog (too hungry )
2pm: orange
3pm: apple
4pm: some cookies
7pm = PWO : whey + fish + 2 eggs+ sausage
10pm : lean dessert


Remarks: Dammn, today i eat too much, just can't control myself.

This post has been edited by ExpZero: Dec 26 2008, 07:24 PM

Very appreciate your help man.

I'm doing something like this, and I call it "dumbbell pull", The movement done by me is same as that just that I didn't start with squat position. I learn this from ross training I guess, but because I forget it's real name, so I simple create a name for it

I'll change my "dumbbell pull" to this one-arm dumbbell snatch.

routine changed in my first post. Diet back to normal as the last 2 days is too dirty .

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 Dumbbell pull
15 front squat with dumbbell
20 Crunches
rest max 60seconds

Diet :
11am (wake up) : Corn flakes + milk + whey
1pm : Fish + 2 eggs
3pm : 3 eggs
5pm : 1 egg
7pm : porridge + 2 eggs + 2 drumstick
10pm : Lean dessert

Remarks: Can't believe I get some muscle gain from this routine . Did earn some fat from the last 2 day's dirty dinner.

This post has been edited by ExpZero: Dec 30 2008, 07:25 PM

Basically I've done with this routine, giving myself a 1 week deload before start my gym session again next week by continue my OVT.

This kind of workout did bring new muscle grow, and it's good for cutting.

Thread will be closed.