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Anonymous
Designed for those training in their garage with no squat cage, power rack, pulley station, or what have you. Not necessarily the absolute way to do it, but invaluable for beginners, especially with the visuals provided.

The "no machine routine":
Day 1
Max-effort upper body

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Bench press (http://www.musclesurf.com/benchpress.html)

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Flat bench dumbbell press (if your bench inclines, do incline press)

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
Bent-over barbell rows (http://abcbodybuilding.com/excercise/bentoverbarebellrows.htm)

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>> Anonymous
Day 3
Repetition-effort upperbody

A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60-90 seconds between sets.
Push-ups

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 5-10 reps.
Dumbbell triceps extensions (http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html)
Note: keep arms steadier than in the example. Your forearms should be the only portion in order to place complete emphasis on the triceps.

C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Chin-ups, pull-ups

D. MEDIAL DELT OR TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Barbell shrugs (http://abcbodybuilding.com/exercise3/dumbbellshrugs.htm)
Dumbbell shrugs (http://abcbodybuilding.com/excercise/barebellshrugs.htm)

E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Any manner of curls.

F. ABDOMINAL CIRCUIT TRAINING
Pick a variety of ab exercises and perform them in circuit fashion, with no rest between exercises.
>> Anonymous
i think this guy is about to die ..
>> Anonymous
you could also add some overhead pressing and hack squats
both are doable without a power rack
infact, if you don't have a spotter it would probably be best to use overhead presses for your me upper body lift