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If you don't have the room don't worry, you can set this up in a shed.
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| 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
- Introduction
- A Reason to Change
- "Proper" Nutrition
- Special Note to Women
- The BMT Progressive Resistance Training System
- The BMT Moderate Aerobic Exercise Regimen
- Consistency
- The Bare Minimum Training In-house Workout
- 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:
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 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.
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 hands 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.
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 towards your stomach.
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.
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.
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.
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.
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 towards your stomach.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
billbelfert@yahoo.com
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