Bench and Dumbbell Mix-it-up

When you don't have any fancy (or even basic) equipment...

This program mixes up the exercises so your body never gets used to the same thing and your routine doesn't become stagnant.  For each workout you perform, you must select exercises that you haven't performed within the past 2 weeks.

Basic:

Select 1 exercise from each muscle group. Perform 1-2 sets of 12 reps. Increase weight for next time by 10% when you can perform the set completely with good form. Perform 3 times a week.

Basic/Intermediate:

Select 2 exercises from 3 muscle groups.  Perform 2-3 sets of 10 reps.  Perform 3 times a week.

Intermediate/Advanced:

Select 4 exercises from 1 muscle group.  Perform 3-4 sets of 6-12 reps.  One rest day for every 3 lifting days.  Perform forced reps, negatives, pyramids, and supersets on occasion.

Advanced:

Select 5-10 exercises from 1-2 muscle groups.  Perform 2-6 sets of 6-12 reps.  Perform one-rep max per muscle group one time per 6 weeks.  Frequent supersets and drop-sets.  Occasional negatives and pyramids.  Rest as your body tells you.

Equipment used:

Bench (incline + decline),

Dumbbells,

EZ-curl bar,

Lat pulldown machine with attachments.

Note: this program does not work out your legs. You don't want chicken legs.  Work them out!

Note: I don't have any equipment to hold a barbell off the ground (e.g. bench press, shoulder press, smith machine) so those exercises are not included intentionally.