vidret wrote:So either upgrade your home equipment, because 7 kg doesn't cut it for.. anything, maybe shoulder movements. If you can hit it 3 times or more per week you can make HUGE progress. I would even go so far as saying you shouldn't do more than 4 times a week starting out doing these big lifts 'cause you need the rest. days in between you rest - that simple. I cover how different approaches to times /per week in my 3rd post I think.
I could easily get by on 3 times a week if I had to.
For home workouts I'd suggest a barbell and then 2 of each size weight, 1,25kg/ 2,5 kg/5 kg/10 kg/15 kg/20kg
That way you can progress a minimum of 2,5 kg and you can get a maximum weight on the bar to 127,5 kg, the only lift in danger of hitting that ceiling within the coming weeks/months would be the deadlift.
I have no idea what your home situation looks like so I'm just giving you a general best idea answer.
Hmmm... I've got a lot to think about. It makes me feel like I've wasted the last three to four months of working out almost every day.
So I need a gym membership, a barbell with two of each of these weights 1,25kg/2,5 kg/5 kg/10 kg/15 kg/20kg, heavier dummbells, pull-up bar, and an adjustable bench. Goodness me. It's like a whole new expensive hobby just to get in shape. I might just sign up to the gym & be done with it.