In this article I will go over a few different training routines that can be done while training at home. I will touch on various exercises from a complete home gym to having just the basic equipment. So let's jump into it.
The Basic Workout
For this routine all you will need is an adjustable bench with the leg attachment, a barbell and dumbbells. Below is a sample training routine with just basic movements that will produce good results.
Day 1: Chest/Triceps/Shoulders
Chest:
- Flat Bench Press: 4x8,8,6,6
- Incline Bench Press: 4x8,8,6,6
- Dumbbell Flyes: 3x10,8,8
Shoulders:
- Dumbbell Press: 4x10,8,6,6
- Upright Rows: 4x10,8,8,6
- Side Laterals: 3x12,10,8
Triceps:
- Close-grip Bench Press: 3x10,8,6
- Skull Crushers: 3x10,8,8
- Dumbbell Kick-backs: 3x12,10,8
Day 2: Rest
Day 3: Legs
Legs:
- One-legged Calf Raises: 5x15
- Leg Extensions: 3x15
- Leg Curls: 3x12
- Stiff-legged Deadlifts: 3x10,8,6
- Dumbbell Squats: 4x15,12,10,8
- Lunges: 3x12
Day 4: Rest
Day 5: Back/Biceps/Traps/Forearms
Back:
- Barbell Bent-Over Rows: 4x10,8,8
- Dumbbell Row: 4x10,10,8,8
- Deadlifts: 3x8,6,6
Traps:
- Barbell Shrug: 4x15,12,12,10
- Dumbbell Shrug: 4x15
Biceps:
- Barbell Curl: 4x10,8,8,6
- Dumbbell Curl: 4x12,8,6,6
- Concentration Curl: 3x12
Forearms:
- Reverse Curl: 4x10,8,6,6
- Wrist Curl: 4x25
Advanced Exercise Variations
This is for those who have the complete home gym. This one will include an adjustable bench with leg attachment, dumbbells, barbells, squat rack and a universal machine (which includes pec deck, lat pull-down, machine press and low pulley row). This is as close to a gym quality workout as you can get.
I will only touch on the many different exercises that can be done for each body part. Some of these exercises can be done with the basic workout above, but should really be for more advanced people.
Chest:
- Pec Deck Flyes
- Cable Cross-over
- Dumbbell Pull-over
- Machine Bench Press
Shoulders:
- Military press
- Behind-the-neck Press and Front Press
- Front Raises (Standing and Seated)
- Rear Laterals (Standing and Seated)
- Cable Laterals
- Power Cleans
Biceps:
- Barbell Curl
- Dumbbell Curl (standing and seated)
- Preacher Curl (barbell and dumbbell)
- Cable Curls
- Incline Dumbbell Curl
Triceps:
- Close-grip Bench Press
- Triceps Push-downs (with varying grips)
- One-arm Overhead Raises
- Bench Dips
Back:
- Chins
- Bent-Over Rows
- Dumbbell Rows
- Seated Rows
- Lat Pull-downs (with varying grips)
Calves:
- Seated raises (done by placing the knees under the pads)
Hamstrings:
- Standing Leg Curls
Quads:
- Squats
- Front Squats
- Dumbbell Squats
- Lunges
- Leg Extensions (can be performed with one leg at a time)
Forearms:
- Dumbbell wrist curls
- Reverse wrist curls
- Reverse curls (with barbell and cable)
- Hammer curls
Conclusion
As you can see there are tons of exercises to do, and I am sure that I have missed some. I have been training at home for the past 18 months and have made the best gains I have ever experienced. If you are as lucky as I have been you will be able to purchase all the equipment you will need for around $600 or so. It's not that much considering I would have paid more than that amount for 18 months of a membership to a gym.
My wife has asked me to sell all my equipment and join a gym so we could use the garage again but I refused. There is nothing like being able to train when I want to and not be interrupted by anything. I hope that these two articles have helped any you that have been trying to decide whether or not working out at home would be right for you. Good luck on your decision.
Until next time, keep growing, God Bless