I'm stuck with my current routine and need help.
I live in Nowhere and can't access a proper gym. All I have is a bench,
a pair of 4kg dumbbells
a pair of 2kg dumbbells
and a pair of handles with eight 2.5kg weights
at most I can have the handles fit six weights (15kg) without risking them coming loose
So mostly my progress has just been adding reps and sometimes exercises and not increasing weight. I need help to remedy that.
Also, I lift 4-6 time a week. Do I need more rest days?
>>42460283
I do (not in this order)
30 reps 4 sets calf jumps with weights (10kg each hand)
30 reps 4 sets chest fly on bench (10kg dumbbell)
30 reps 4 sets forearm flexion (4kg dumbbell)
30 reps 4 sets standing bicep curls (10kg dumbbell)
40 reps 4 sets squats (with 4kg dumbbells- only way to keep balance)
30 reps 4 sets one arm dumbbell rows (15kg dumbbell)
20 reps 4 sets lateral raises (4kg dumbbells)
30 reps 4 sets flat bench press (10kg dumbbell)
and push-ups in warm up and sometimes between sets
buy a barbell and more weight i guess
not an option- strapped for cash atm
>>42460283
Is there a highschool in your area? It should have a weight room or something.
>>42460347
I used to go there, but I now live in a very rural area
plenty of space for cardio tho ¯\_(ツ)_/¯
here is some real advice
buy a real dumbell handle and small iron cast plates. You can do a fuckton with dumbells if you have enough weights and you know what to do. Usually the big issue is having enough weights
Also get a pullup bar
come on OP, you have three options. it's not so difficult to figure them out.
1. Find a way to go to a gym
2. Get some real equipment
3. Work with what you have. In this case I'd recommend looking into calisthenics and use the dumbbells for some lateral raises and rear delt flyes.