Can someone give me a workout routine to follow?

[bignosesmallchin]

I’m too retarded to understand all the guides online for this shit, I just want a simple workout routine that will help me pack on muscle, the only equipment I have access to is a bench press, a bar for curling or deadlifting or whatever, and 2 20lb dumbbells. I don’t workout and the longest I ever had was for a couple months a year ago, I’m about 5’10, 135lbs and can currently bench 130lbs for a 1RM, and 110lbs for 3. Where should I start and what workouts should I do everyday? And for about how long?

 

[Moldovancel]

1x ropemaxx to failure

 

[playboicarti]

PPL

 

[bignosesmallchin]

PPL

What is that

 

[bignosesmallchin]

1x ropemaxx to failure

I will beat you to death and rape yoi

 

[LooksmaxxHopeful]

I’m too retarded to understand all the guides online for this shit, I just want a simple workout routine that will help me pack on muscle, the only equipment I have access to is a bench press, a bar for curling or deadlifting or whatever, and 2 20lb dumbbells. I don’t workout and the longest I ever had was for a couple months a year ago, I’m about 5’10, 135lbs and can currently bench 130lbs for a 1RM, and 110lbs for 3. Where should I start and what workouts should I do everyday? And for about how long?

Honestly have you considered kinobody's program? it's mostly bodyweight stuff to build up strength, and he has a lot of exercises and things for you to do.

I bought his program once but now I no longer need it as my dad is helping with workouts.

 

[Deleted member 14815]

once you find a good workout rountine for your upper body, try incorpirating some intense cardio at least 3 days a week with rest peroids. running can especailly help define your legs and abs.

 

[Foreverbrad]

Just do whatever, you benched your body weight without training. You obviously have good genetics. That's all that matter really.

 

[bignosesmallchin]

Just do whatever, you benched your body weight without training. You obviously have good genetics. That's all that matter really.

Could I do the same workout everyday? Like do 5-10 sets on the bench, then some sets of squats, curling, and go for a walk and try to run as much of it as I can? Plus some body weight stuff like pushups

 

[Foreverbrad]

Could I do the same workout everyday? Like do 5-10 sets on the bench, then some sets of squats, curling, and go for a walk and try to run as much of it as I can? Plus some body weight stuff like pushups

If you can recover from it sure.