30/M. I’ve been lifting for years but kind of lost motivation being at a new job, and due to no gym accesss. I have a bench (no barbell) and dumbbells (30, 50, and 90 lbs). Need a routine that I could do 3-4x/week. Any suggestions? Thanks!

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How about starting with running a few miles either outside or indoors?

If you wanna workout at home, I would start with burpees, lunges, Bulgarian splits, push ups. With weights you can do shoulders.

Create your own routine. Do you remember the max you used to lift? Start easy so you can gain strength in your shoulders to lift more. Good luck.

Chief, you should consider incorporating some circuit type workouts in your routine to optimize your time and limited equipment.

That being said, since you have dumbbells you can still knock out a pretty solid full-body workout.

I’m lazy so I’d prob just do a
2x Push/pull
2x Leg
1x pump day (arms and shoulders lmao)

Can still bench, row, ohp, squat (goblet), single leg deadlift, and everything else. Just build yourself a routine you can follow. Go 8 reps, then 12, then 15, then go up in weight or move to a harder version of the exercise. Etc.

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