If you are the type of person who deadass works out at an apt complex gym then I'm sure your standards are incredibly low...
Literally eat 1500 calories a day until you are under 140lbs and while you are losing all this weight do curls, extensions, lunges, cable crossovers, lateral raises, crunches, rows 3 times a week. You will look like pic related after a year
I am not trying to loose weight and I probably look better than that dude. But the exercises u mentioned seem good so thanks
Just go to a public park and do pullups and dips on the bars kid. Seriously. Not that hard. Buy a dumbbell handle, some plates and a fricking chain for progression. This'll work better than the goofy little apt dweller "gym" you're stuck with.
No such parks where I am from due to it snowing for 80% of the year. Can't afford all the gear you mentioned otherwise I would just pay for a gym membership.
> am not trying to loose weight
Lmao good luck gaining any muscle using a fricking cable crossovers meme machine >I probably look better than that dude >probably
Lol you're so moronic you can't even determine if you have a better physique than someone
There are some turbo jacked dudes that do nothing but different variations of pushups pullups and chinups. You're moronic for thinking you need a bunch of weight or equipment. The only thing weight will save you is time.
2 years ago
Anonymous
Any reference material for me to draw some inspiration from?
2 years ago
Anonymous
Ross Enamait's Never Gymless.
2 years ago
Anonymous
Use this
https://i.imgur.com/V3dEExT.jpg
I have zero experience doing something like this myself. I would google "cable machine workouts" and see what you find. See if anyone has documented something on Reddit. There's resistance and you can progress the weight, so you can absolutely make gains on this thing, so don't quit.
Get in the fricking gym and lift at least 5 times a week.
That rowing machine is great for cardio. Look up good form on that thing too.
There's gains to be made here but only if you work hard.
anon's chart
In tandem with calisthenics workouts. I'm not positive but I wouldn't be surprised if you find some decent shit just googling full body calisthenics workouts or shit like prison calisthenics workouts. Upper body won't be hard, it's legs that will always be a b***h with limited equipment. Whether or not squat variations work on that cable machine (a horizontal bar to latch the two sides together would be immensely beneficial for functional squats on that thing), utilize shit like lunges and split squats hard if you have any access to dbs. If not pistol squats can be your friend also. Also look up plyo leg workouts and shit. If you're not that strong yet even just bw split squats and definitely pistol squats will go a long way for leg development. You could probably also use the cable machine to do some weird looking deadlifts (similar to cable pullthroughs) and then cable pullthroughs themselves to hit your posterior chain
If you are the type of person who deadass works out at an apt complex gym then I'm sure your standards are incredibly low...
Literally eat 1500 calories a day until you are under 140lbs and while you are losing all this weight do curls, extensions, lunges, cable crossovers, lateral raises, crunches, rows 3 times a week. You will look like pic related after a year
You apppear to have a seated rowing machine and a rowing machine for cardio. Are there dumbells too out of shot?
If so, work 3x10 oh the dumbells and seated row (50% of max weight you can do, 75%, max weight [increase weight when you can do more than 10), 1 set of max rep hindu squats, 1 set of max rep sit ups, 1 set max weight leg raises, set of curls with the DBs, rowing machine for 20 minutes.The machine may or may not have a pull up bar. Do that too for 1 set. If you can't do pull ups then do hangs and negatives (i.e. jumping up into a full pull up position and then lowering yourself slowly - work up to 8 reps and you should be able to do one full pull up). If not, replace dumbell presses with push ups for one max set. You can do this a few times per week and you'll find benefits corrolate with the intensity of effort you put in.
When you've done this for a few months google hindu push ups, burpees and neck bridges.
Man seeing this shit always makes me feel so spoiled. I look at apartments over 1000 dollars more a month than mine that still don't have a nicer gym. I lucked out so hard. It's really a shame that most apartment "gyms" are exactly like what op posted.
I'm in LA county so I pay a lot compared to national averages but I have:
Jones machine
Db pairs up to 50lbs
Kettlebells up to 70 lbs
Two benches for the above or whatever
Fly/rear delt fly machine
Leg press
Chest press/back row machine
Lat pulldown cable machine
Two sided cable machine similar to yours
Leg extension/leg curl machine
Two treadmills
Two ellipticals
A circuit room with:
Two stationary bikes
A seated stationary bike
A pull up bar with two trx lines attached
Boxing bag
Random weight balls and platforms and shit
I know this is irrelevant to the thread but shit is cash. I feel like I got the goat apartment gym
I have zero experience doing something like this myself. I would google "cable machine workouts" and see what you find. See if anyone has documented something on Reddit. There's resistance and you can progress the weight, so you can absolutely make gains on this thing, so don't quit.
Get in the fricking gym and lift at least 5 times a week.
That rowing machine is great for cardio. Look up good form on that thing too.
There's gains to be made here but only if you work hard.
I'd only recommend doing should press, SEATED rows, and lat raises with the machine you've got. And most of those exercises are useless and you'll get more from the bodyweight basics of push ups/burpees/squats.
Pushups, pullups, squats
How do i squat on that machine?
Grab the cables, hold them on your shoulder, squat
Right on thanks bud
I am not trying to loose weight and I probably look better than that dude. But the exercises u mentioned seem good so thanks
Just go to a public park and do pullups and dips on the bars kid. Seriously. Not that hard. Buy a dumbbell handle, some plates and a fricking chain for progression. This'll work better than the goofy little apt dweller "gym" you're stuck with.
No such parks where I am from due to it snowing for 80% of the year. Can't afford all the gear you mentioned otherwise I would just pay for a gym membership.
> am not trying to loose weight
Lmao good luck gaining any muscle using a fricking cable crossovers meme machine
>I probably look better than that dude
>probably
Lol you're so moronic you can't even determine if you have a better physique than someone
I'm not happy about the meme machine either just trying to figure something productive out of it.
There are some turbo jacked dudes that do nothing but different variations of pushups pullups and chinups. You're moronic for thinking you need a bunch of weight or equipment. The only thing weight will save you is time.
Any reference material for me to draw some inspiration from?
Ross Enamait's Never Gymless.
Use this
anon's chart
In tandem with calisthenics workouts. I'm not positive but I wouldn't be surprised if you find some decent shit just googling full body calisthenics workouts or shit like prison calisthenics workouts. Upper body won't be hard, it's legs that will always be a b***h with limited equipment. Whether or not squat variations work on that cable machine (a horizontal bar to latch the two sides together would be immensely beneficial for functional squats on that thing), utilize shit like lunges and split squats hard if you have any access to dbs. If not pistol squats can be your friend also. Also look up plyo leg workouts and shit. If you're not that strong yet even just bw split squats and definitely pistol squats will go a long way for leg development. You could probably also use the cable machine to do some weird looking deadlifts (similar to cable pullthroughs) and then cable pullthroughs themselves to hit your posterior chain
Just do rowing at the highest resistance for like 10 mins and then do curls with the machine and pullups
I can't change the resistance on the rowing thing, at least I don't think so. Would the rowing alone be enough for legs?
If you are the type of person who deadass works out at an apt complex gym then I'm sure your standards are incredibly low...
Literally eat 1500 calories a day until you are under 140lbs and while you are losing all this weight do curls, extensions, lunges, cable crossovers, lateral raises, crunches, rows 3 times a week. You will look like pic related after a year
Look on the side for the instructions, do all the exercises
You apppear to have a seated rowing machine and a rowing machine for cardio. Are there dumbells too out of shot?
If so, work 3x10 oh the dumbells and seated row (50% of max weight you can do, 75%, max weight [increase weight when you can do more than 10), 1 set of max rep hindu squats, 1 set of max rep sit ups, 1 set max weight leg raises, set of curls with the DBs, rowing machine for 20 minutes.The machine may or may not have a pull up bar. Do that too for 1 set. If you can't do pull ups then do hangs and negatives (i.e. jumping up into a full pull up position and then lowering yourself slowly - work up to 8 reps and you should be able to do one full pull up). If not, replace dumbell presses with push ups for one max set. You can do this a few times per week and you'll find benefits corrolate with the intensity of effort you put in.
When you've done this for a few months google hindu push ups, burpees and neck bridges.
No dumbells unfortunately. But the rest seems good man
Man seeing this shit always makes me feel so spoiled. I look at apartments over 1000 dollars more a month than mine that still don't have a nicer gym. I lucked out so hard. It's really a shame that most apartment "gyms" are exactly like what op posted.
Dude I pay 1200 a month on this shit
I'm in LA county so I pay a lot compared to national averages but I have:
Jones machine
Db pairs up to 50lbs
Kettlebells up to 70 lbs
Two benches for the above or whatever
Fly/rear delt fly machine
Leg press
Chest press/back row machine
Lat pulldown cable machine
Two sided cable machine similar to yours
Leg extension/leg curl machine
Two treadmills
Two ellipticals
A circuit room with:
Two stationary bikes
A seated stationary bike
A pull up bar with two trx lines attached
Boxing bag
Random weight balls and platforms and shit
I know this is irrelevant to the thread but shit is cash. I feel like I got the goat apartment gym
1x rep of rotating your image 90 degrees
I have zero experience doing something like this myself. I would google "cable machine workouts" and see what you find. See if anyone has documented something on Reddit. There's resistance and you can progress the weight, so you can absolutely make gains on this thing, so don't quit.
Get in the fricking gym and lift at least 5 times a week.
That rowing machine is great for cardio. Look up good form on that thing too.
There's gains to be made here but only if you work hard.
I'd only recommend doing should press, SEATED rows, and lat raises with the machine you've got. And most of those exercises are useless and you'll get more from the bodyweight basics of push ups/burpees/squats.
That's unironically all you need. What's the problem?