So I am having financial trouble and don't want to pay for a gym membership, so I'm wondering about working out at the playground. I would probably be doing pull ups, decline push ups, one legged squats, knee tucks, dips, chin ups, and incline push ups. I should note that these exercises would be accompanied with running a mile and a half around a track and that all of these exercises are about 3-15 repetitions. The workout excluding the running would be about 45 minutes long, 6 days a week. Is this satisfactory enough to build muscles up? I should note that I used to lift weights recently, and my body is already sort of built up. Also, how many dips should I be able to do each day without causing a shoulder injury?
Actually, gymless training has been a trend for a few years. There is a growing amount of information available in books, DVDs, and the internet about this kind of training, under the names of "bodyweight exercises" or calisthenics.
A few places to start (without spending money) would be names like:
- Paul Wade (Convict Conditioning)
- Al Kavadlo (Pushing the Limits)
- Mark Lauren (You are Your Own gym)
- Kelly Starett (Becoming a Supple Leopard)
- or (perhaps most interesting for you) The Barbrothers
If money is on the short side, use Google (or another search engine) and Youtube (or other video sites such as Vimeo or Dailymotion) to find references, or check to see if your local library has a copy. There is a whole world of training plans out there.
Just please be careful if you train and children are on the playground. They have the first pick on the structure and not you.
Is this satisfactory enough to build muscles up?
Provided you are in a caloric surplus(eating more than your TDEE, by adding 100~500 cal to your TDEE), then yes. Also since you are running, make sure you are able to consume the calories you lose from running. Consider doing your workout with 3~4 sets(up to you to make the changes here) for every 3~15 reps.
Since you have lifted weights before, it should not take too long to regain your muscle. Lastly:-
Also, how many dips should I be able to do each day without causing a shoulder injury?
It depends on the user. If you feel any sort of pain be it in the forearm, shoulders, chest, etc, stop working out and take a break. You could try doing some warm-ups such as pike push ups to warm up your shoulders before doing dips.
The pike push ups can be down while your legs are elevated on a bench or on the ground.