Originally Posted by nomuscle

My workout is Pretty simple but you guys will probably be like wtf i only have Barbells For my birthday [June 5ht] im going to buy a Big set of Dumbells like 15 punds to 40 to pounds.

First off all, your rotine is a little weird. It's very low volume, and typicaly, on low volume routines, you should focus mostly on compound exercices, and with a different split. But anyway, whatever works for you. My guess is you don't have enough exercies to throw in because you just have a barbell. One thing you can do while you don't have the DB's, get some jugs and full it with sand. A jug of 1 gallon gives about a 12lb db But i'll try to help you within the situation

Monday Chest,Bi's
Chest- medium Grip Bench , Close grip Bench , Wide grip bench 3 sets 6,8,10
Bi's- Curls 3 sets 6,8,10 reps
I don't know if you do 3 sets of each exercice or 1 set of each, but anyway, Close-grip bench presses are a triceps exercise, not the ideal for working the chest, Wide-grip bench presses is asking for rotator cuff problems. You could throw in some incline/ decline bench presses (even if your bench doesn't do that, improve someting, for example, in my gym the bench doesn't decline, so i picked up on of those step things and put the end of the bench on the step thing), push-ups for your chest. And for you biceps, maybe some chin.ups if you can do it, and do close-grip curls, wide-grip curls...


Tuesday- Back, Quads
Quads- Hack squats [ dont havea squat rack] 3 sets 8,10,12reps

Back- Deadlifts 3sets 6,8,10 Bent over Barbell Rows 3sets 6,8,10
You could throw some shrugs here, and some pull-ups if you have where to do them. Some Barbell Lunges and step ups for your legs


Wednesday- OFF

Thursday- Forearms, Shoulders
Forearms- Wrist Curls 3sets 8,10,12 Reverse curl 3 sets 6,8,10

Shoulders- Shoulder Presses 3set 6,8,10 Upright Barbell Row sets 3 6,8,10
This one looks pretty good, You can do also behind the neck presses and Push presses for your shoulders...

Friday- Calves, Triceps
Calves- Calve Raise 3 Sets 8,10,12
Triceps- Triceps Extension 3sets 4,6,8
Your triceps will need a bit more you can add: Skull-crushers and Dips


Crtique Plz im 5,5 95 pounds

Supps
Whey,Multi,Calicum,Ginseng,Creatine,Gluatmine,Amin os