Hey, guys i haven't been wokring out for months know and i am trying to get back into it but i work shift work and a real gym is not an option so i need a detailed program that i could use with only a bench, preacher curl extention, barbells and dumbells, i will up grade but can't right now any help would be greatly appreciated. thanks:)

p.s

5'9" 158 lbs
Mesomorph type body
trying to bulk up need help!!!

http://www.mensjournal.com/healthFitness/0601/workout_exercises.html

Try that ^

Hey, guys i haven't been wokring out for months know and i am trying to get back into it but i work shift work and a real gym is not an option so i need a detailed program that i could use with only a bench, preacher curl extention, barbells and dumbells, i will up grade but can't right now any help would be greatly appreciated. thanks:)

p.s

5'9" 158 lbs
Mesomorph type body
trying to bulk up need help!!!

What more do you think you need? I've had great success (down from 242 to 198 in the past year, while adding muscle) using the following: A bench, a physioball, dbs that range from 5-75lbs, and 2 resistance bands that I can hook into the wall with some simple hardware purchased at Home Depot. No barbells. No preacher curl extension.

I like the physioball and the bands: total cost to upgrade to those two things is about $55.

There are tons of good plans out there: I have heard good things about Body for Life; and I based most of my early workouts on Core Performance by Mark Verstegen (I highly reccomend this book. Period). In addition there is a Men's Journal full body workout that is based on what the New England Patriots use that I have been doing for a few weeks. Very low equipment requirements. It seems simple, but it's a real bear.

http://www.mensjournal.com/healthFitness/0511/workout_superbowl.html



Hope this helps - bd

i've had great success using the Max OT training system using only a bench, preacher curl and leg entension attachments, barbell and dumbells. Google "Max OT".

Good luck
MIKE