Bare Minimum Training: Shed Workout - (Part 9)

The Bare Minimum Training Shed Workout is for the people who are a little apprehensive starting out by going to a gym but have room in the house. If you have a spare room in your house or space in your garage that's not being used, you can set up the gym!


Bare Minimum Training
Chapter 9: The Bare Minimum Training Shed Workout

Table Of Contents:

    Main: Foreword & Acknowledgements

  1. Introduction
  2. A Reason to Change
  3. "Proper" Nutrition
  4. Special Note to Women
  5. The BMT Progressive Resistance Training System
  6. The BMT Moderate Aerobic Exercise Regimen
  7. Consistency
  8. The Bare Minimum Training In-house Workout
  9. The Bare Minimum Training Shed Workout

If You're A Little Apprehensive Starting Out Going To A Gym Or Health Club ...

The Bare Minimum Training Shed Workout is for the people who are a little apprehensive starting out by going to a gym but have room in the house. If you have a spare room in your house or space in your garage that's not being used, you can set up The Bare Minimum Gym! If you don't have the room don't worry, you can set this up in a shed. That's exactly what I did! I set up my home gym in the shed. All my Transformations from weight training were accomplished in my shed - all of them. You don't need a fancy Health Club membership to do this ... I'm proof!

Here's a list of equipment that you'll need to set this up:

  • A power rack with a lat pull down/low cable row attachment
  • Adjustable bench
  • Leg extension/leg curl attachment
  • Dip bar attachment
  • Barbell
  • E-Z curl bar
  • Power Blocks
  • A set of free weights
  • Standing calf machine
  • View Complete Home Gyms Sorted By Top Sellers Here.

What's that you say? You don't have a spare room big enough, an empty garage space or shed. Don't worry - by all means do the Bare Minimum Training In-House Workout outlined in the previous chapter!

You can still read through this workout just to see what your options are should you acquire more space or decide you would rather go to a gym.


The BMT Shed Workout Exercises


-> Workout A - Chest, Back & Shoulders:


    Chest - Choose Only Two Exercises

      Incline Barbell Bench Press:
      Lying on a 45 degree incline bench take a shoulder width grip on the barbell and slowly lower the bar (count 4 seconds: 1-2-3-4) to slightly touch your upper chest, then without stopping, press the bar back up (count 2 seconds 1-2). You're pressing the weight up in a count of 2 and lowering the weight for a count of 4. Inhale while lowering the bar and exhale while pressing the bar back up.

Incline Barbell Bench Press Incline Barbell Bench Press
+ Click To Enlarge.
Incline Barbell Bench Press.
Video: Windows Media - Real Player

      Flat Barbell Bench Press:
      Same as incline barbell bench press, except you lie on a flat bench.

Flat Barbell Bench Press Flat Barbell Bench Press
+ Click To Enlarge.
Flat Barbell Bench Press.
Video: Windows Media - Real Player

      Incline Dumbbell Bench Press:
      Lying on a 45 degree incline bench begin this exercise with the dumbbells held above your shoulders. Slowly lower the dumbbells to your upper chest in a count of 4 seconds (1,2,3,4) then without stopping press the dumbbells back up in a count of 2 seconds (1,2). Inhale while lowering the dumbbells and exhale while pressing the dumbbells back up.

Incline Dumbbell Bench Press Incline Dumbbell Bench Press
+ Click To Enlarge.
Incline Dumbbell Bench Press.
Video: Windows Media - Real Player

      Flat Dumbbell Bench Press:
      Same as incline dumbbell bench press except you lie on a flat bench.

Flat Dumbbell Bench Press Flat Dumbbell Bench Press
+ Click To Enlarge.
Flat Dumbbell Bench Press.
Video: Windows Media - MPEG - Video iPod


    Back - Choose Only Three Exercises:

      Deadlift:
      Begin with knees bent, feet shoulder width apart with a barbell on the floor in front of you. Take a one-hand-over one-hand-under grip (that's one hand with your palm facing in and the other hand's palm is facing out) shoulder width apart. Keep head looking forward, back straight keeping the natural arch in your back, thighs parallel to the floor, and your rear close to the floor. Stand straight up and back straight. Then slower lower the weight to the floor with your back straight keeping the natural arch in your back and head looking forward. Repeat for reps. Exhale while trying to stand and inhale while lowering the weight.

Deadlift Deadlift
+ Click To Enlarge.
Deadlift.
Video: Windows Media - Real Player

      Bent Over Barbell Rows:
      Take an underhand shoulder width grip on a barbell. With legs shoulder width apart, lower your rear as if you were almost sitting in a chair, head looking forward and back straight keeping the natural arch in your back. Pull the barbell toward your stomach and try to squeeze your shoulders together from the back. Hold for one second and then lower barbell to the starting position. Repeat. You're pulling the barbell up in two seconds and lowering in four seconds. Inhale while lowering the bar, and exhale while you pull the bar toward your stomach.

Bent Over Barbell Rows
+ Click To Enlarge.
Bent Over Barbell Rows.
Video: Windows Media - MPEG - Video iPod

      Close Grip (palms facing you) Lat Pull-Downs:
      Take a close grip (palms facing you) on the lat bar. Sit down and with your lower back arched and chest out, pull the bar down to your upper chest for a count of two seconds. Hold for one second and make sure your lower back is arched and chest is out while trying to contract your shoulders together from the back. Then slowly let the bar go back upward under control for a count of four seconds. Repeat. Exhale while pulling the bar down. Inhale while the bar is going up toward the starting position.

Close Grip Lat Pull-Downs
+ Click To Enlarge.
Close Grip Lat Pull-Downs.
Video: Windows Media - Real Player

      Low Cable Pulley Rows:
      Sit on the bench and grab the V-bar. Sit back so your knees are slightly bent, then pull the bar toward your stomach while leaning back so your back and legs are in a 90-degree position. Make sure your lower back is arched and your chest is out. Pull the V-bar in toward your stomach for a count of two seconds. When the bar gets close to your stomach squeeze your shoulder blades together. Hold for one second. Then start to lean forward and slowly let the bar go back to the starting position, for a count of four seconds at the bottom of the movement don't let the weight stack touch, stop just before so you have constant tension on your back. Keep your back straight - don't round it. Repeat. Exhale while you are pulling the bar toward your stomach. Inhale while going back toward and the starting position.

Low Cable Pulley Rows Low Cable Pulley Rows
+ Click To Enlarge.
Low Cable Pulley Rows.
Video: Windows Media - MPEG - Video iPod

      Pull-Ups:
      Take a overhand shoulder width grip on a pull-up bar. Pull yourself up and try to get your chin above the bar, try to squeeze your shoulder blades together. Hold for one second. Slowly lower yourself to the starting position. Exhale while pulling yourself up. Inhale while lowering yourself. Pull yourself up in a count of two seconds. Lower yourself in a count of four seconds.

Pull-Ups Pull-Ups
+ Click To Enlarge.
Pull-Ups.
Video: Windows Media - MPEG - Video iPod

      One Arm Dumbbell Row:
      Using a flat bench, hold a dumbbell in your right hand and put your left hand and left knee on the bench. Keep your head up, back flat and parallel to the floor. Lift the weight up toward your lower rib area, squeeze for one second and lower the weight to the starting position. Pull the weight up for a count of two seconds and lower the weight for acount of four seconds. Inhale while lowering the weight. Exhale while lifting the weight.

One Arm Dumbbell Row One Arm Dumbbell Row
+ Click To Enlarge.
One Arm Dumbbell Row.
Video: Windows Media - Real Player

      Two Arm Dumbbell Row:
      Take an underhand grip (palms facing up) with the dumbbells and arms at your sides. With your legs shoulder with apart, lower your rear as if you were almost sitting in a chair, head looking forward and your lower back arched. Pull the dumbbells up toward your stomach and try to squeeze your shoulder blades together. Hold for one second and then lower the dumbbells to the starting position. Pull the dumbbells up for a count of two seconds and lower the dumbbells for a count of four seconds. Inhale while lowering the dumbbells and exhale while you pull the dumbbells toward your stomach.

Two Arm Dumbbell Row Two Arm Dumbbell Row
+ Click To Enlarge.
Two Arm Dumbbell Row.
Video: Windows Media - Real Player


    Shoulders - Choose Only Two Exercises:

      Dumbbell Shoulder Press:
      While sitting on a 90-degree bench, bring dumbbells to the starting position. Push the dumbbells up overhead and slightly touch together, while exhaling. Then slowly lower the dumbbells back to the starting position while you inhale. Push the dumbbells up for a count of two seconds and lower them for a count of four seconds.

Dumbbell Shoulder Press Dumbbell Shoulder Press
+ Click To Enlarge.
Dumbbell Shoulder Press.
Video: Windows Media - MPEG - Video iPod

      Front Barbell Shoulder Press:
      While sitting on a 90-degree bench, take a shoulder width grip on the bar. Bring the bar to the starting position and while you exhale push the bar up overhead in a count of two seconds. Then while you inhale, slowly lower the bar in a count of four seconds to the starting position.

Front Barbell Shoulder Press Front Barbell Shoulder Press
+ Click To Enlarge.
Front Barbell Shoulder Press.
Video: Windows Media - MPEG - Video iPod

      Dumbbell Side Lateral Raises:
      Stand with your feet shoulder width apart. Knees slightly bent. Hold dumbbells in front of you and lift them up and out to the sides of your body. Keep your elbows locked at a 90-degree angle the whole time. Lift only to shoulder level pause for a second then lower to starting position. Lift the weight in two seconds while you exhale and lower the weight in four seconds as you inhale.

Dumbbell Side Lateral Raises Dumbbell Side Lateral Raises
+ Click To Enlarge.
Dumbbell Side Lateral Raises.
Video: Windows Media - MPEG - Video iPod

      Dumbbell Front Raises:
      Stand with your feet shoulder width apart. Knees slightly bent. Hold dumbbells in front of you. With your arm straight with only a slight bend at the elbows lift the dumbbell up directly in front of you to shoulder level, pause then slowly lower to starting position. Alternate each arm. Lift the weight up in two seconds while you exhale. Lower the weight in two seconds as you inhale.

Dumbbell Front Raises Dumbbell Front Raises Dumbbell Front Raises
+ Click To Enlarge.
Dumbbell Front Raises.
Video: Windows Media - Real Player

      Upright Rows (Barbell Or Dumbbell):
      Stand with your feet shoulder width apart. Knees slightly bent. Hold the weight in front of you. Lift the weight upward with your elbows out, chest high, pause then slowly lower to the starting position. Lift the weight up in two seconds while you exhale and lower the weight in four seconds as you inhale. Shown below using barbells instead of dumbbells.

Dumbbell Upright Rows Dumbbell Upright Rows
+ Click To Enlarge.
Dumbbell Upright Rows.
Video: Windows Media - MPEG

Barbell Upright Rows Barbell Upright Rows
+ Click To Enlarge.
Barbell Upright Row.
Video: Windows Media - Real Player


-> Workout B - Leg, Biceps, Triceps & Abs:


    Legs:

      Barbell Squats:
      Standing with knees slightly bent shoulder width apart with toes slightly pointing outward. Rest the bar across the top of the back and shoulders. Keeping your back straight and head looking forward, bend from your knees to lower your hips until thighs are parallel to the floor. Pause then return to the starting position. Inhale while lowering the weight for a count of four seconds and exhale while returning to the starting position for a count of two seconds.

Barbell Squats Barbell Squats
+ Click To Enlarge.
Barbell Squats.
Video: Windows Media - Real Player

      Dumbbell Squats:
      Standing with knees slightly bent shoulder width apart with toes slightly pointing outward, hold a dumbbell in each hand. Keeping your back straight and head looking forward, bend from your knees to lower your hips until thighs are parallel to the floor. Pause then return to the starting position. Inhale while lowering the weight for a count of four seconds and exhale while returning to the starting position for a count of two seconds.

Dumbbell Squats Dumbbell Squats
+ Click To Enlarge.
Dumbbell Squats.
Video: Windows Media - Real Player

      Leg Extension:
      Sit with your feet behind the pads and lift your legs up until knees are straight. Hold and squeeze at the top for a count of two seconds. Slowly lower to the starting position. Exhale while lifting the weight for a count of two seconds. Inhale while lowering the weight for a count of four seconds.

Leg Extension Leg Extension
+ Click To Enlarge.
Leg Extension.
Video: Windows Media - MPEG - Video iPod

      Lying Leg Curl:
      While lying face down on the bench, curl the weight up for a count of two seconds. Hold and squeeze the back of your legs. Slowly lower the weight for a count of four seconds. Inhale while lowering the weight. Exhale while curling the weight.

Lying Leg Curl Lying Leg Curl
+ Click To Enlarge.
Lying Leg Curl.
Video: Windows Media - MPEG - Video iPod


    Calves:

      Standing Calf Raises:
      Stand on the platform with knees straight, raise up on the balls of the feet as high as possible. Hold for a count of two seconds. Lower until you feel a slight stretch in the calves. Repeat. Exhale while raising up for a count of two seconds. Inhale while lower for a count of four seconds.

Standing Calf Raises Standing Calf Raises
+ Click To Enlarge.
Standing Calf Raises.
Video: Windows Media - MPEG - Video iPod


    Biceps:

      Standing Barbell Curls:
      Standing with knees slightly bent hold bar shoulder width apart. Keep elbows at your sides and slowly curl the bar upward, hold, then slowly lower to starting position. Exhale while curling the bar upward for a count of two seconds. Inhale while lowering the weight for a count of four seconds.

Standing Calf Raises Standing Calf Raises
+ Click To Enlarge.
Standing Barbell Curls.
Video: Windows Media - Real Player

      Alternate Dumbbell Curls:
      Standing with knees slightly bent hold dumbbells at your sides. Keep elbows at your sides and curl the dumbbell upward alternating one arm at a time. Left arm up, right arm down, left arm down, right arm up. Up in two seconds down in two seconds.

Alternate Dumbbell Curls Alternate Dumbbell Curls Alternate Dumbbell Curls
+ Click To Enlarge.
Alternate Dumbbell Curls.
Video: Windows Media - MPEG - Video iPod


    Triceps - Choose Only Two Exercises:

      Triceps Cable Pushdown:
      Standing straight with feet together knees slightly bent, grab the bar and push it downward. Keeping your elbows locked close to your sides. Squeeze your triceps when you reach the bottom, pause then slowly let the bar come back up chest high only then press back down. Exhale while pushing down for two seconds and inhale while letting the bar back up for four seconds.

Triceps Cable Pushdown Triceps Cable Pushdown
+ Click To Enlarge.
Triceps Cable Pushdown.
Video: Windows Media - Real Player

      Seated Dumbbell Triceps Press:
      Sit upright, holding one dumbbell with both hands up overhead, keep elbows pointing forward. Slowly lower dumbbell behind your head until you feel a stretch in your triceps, pause then push dumbbell back to starting position. Squeeze your triceps then repeat. Exhale while pushing the dumbbell up in two seconds and inhale while lowering the dumbbell for four seconds.

Seated Dumbbell Triceps Press Seated Dumbbell Triceps Press
+ Click To Enlarge.
Seated Dumbbell Triceps Press.
Video: Windows Media - MPEG - Video iPod

      Dumbbell Kickbacks:
      Using a flat bench put your left knee and your left hand on the top of the bench. With the dumbbell in your right hand keep your elbow close to your side and straighten your elbow until your arm is straight. Pause and squeeze your triceps. Then slowly return to starting position. Exhale while extending the weight for two seconds and inhale while lowering the weight for four seconds.

Dumbbell Kickbacks Dumbbell Kickbacks
+ Click To Enlarge.
Dumbbell Kickbacks.
Video: Windows Media - Real Player

      Dips:
      Raise yourself up into starting position. Kick your feet back and lean forward slightly. Slowly lower yourself until chest is even with the dip bar, then push yourself back to the starting position. Exhale while pushing up for two seconds and inhale while lowering yourself for four seconds.

Dips Dips
+ Click To Enlarge.
Dips.
Video: Windows Media - MPEG - Video iPod


    Abs:

      Hanging Leg Raises:
      Holding yourself up with your upper arms slowly raise your knees as high as possible hold and squeeze your abs for two seconds then lower your knees to starting position. Exhale while raising knees for two seconds and inhale while lowering your knees for four seconds.

Hanging Leg Raises Hanging Leg Raises
+ Click To Enlarge.
Hanging Leg Raises.
Video: Windows Media - MPEG - Video iPod

      Crunches:
      Lie flat with knees bent feet flat on the floor. Rest hands on the sides of your head so you don't pull on it to avoid straining neck. Slowly curl and squeeze your abdominal muscles so that only your shoulders come slightly off the floor. Squeeze abdominals for two seconds then lower yourself to the starting position. Exhale while squeezing and inhale while lowering yourself.

Crunches Crunches
+ Click To Enlarge.
Crunches.
Video: Windows Media - MPEG - Video iPod

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Copyright © Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program. Results are not typical. Any application of the techniques, ideas and suggestions in this book is at the reader's sole discretion and risk.