Make me a beginner workout plan for a 32 year old guy who can do 20 pushups who refuses to go to the beefcake free weight area of my gym but wants to get studlier.
Would you be willing to workout at home?
yes, but I only have carpet, 25 lbs. dumbells and soul at home
You could get in a fairly effective workout with just the dumbells and about six square feet of space. Invest in a chin up bar that hangs in a door and you can make some honest to God muscle gains
Simple Example:
Legs: Dumbell squats, dumbell deadlifts, dumbell lunges, wall sits
Chest, shoulders and triceps (pushing movements): Pushups, dumbell press, dumbell shoulder press, skull crushers or kickbacks
Back and biceps (pulling movements): Chin ups, pull ups, dumbell rows, curls