Training At Home - The Workouts!

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 ones from a complete home gym to having just the basic equipment. So let's jump into it.

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 One: Chest/Triceps/Shoulders


Flat bench - 4x8,8,6,6
Incline bench - 4x8,8,6,6
Dumbbell flyes - 3x10,8,8


Dumbbell press - 4x10,8,6,6
Upright rows - 4x10,8,8,6
Side Laterals - 3x12,10,8


Close grip bench - 3x10,8,6
Skull crushers - 3x10,8,8
Dumbbell kickbacks - 3x12,10,8

-> Day Two: Rest

-> Day Three: Legs


One-legged calf raises - 5x15
Leg Extensions - 3x15
Leg Curls - 3x12
Stiff leg deadlifts - 3x10,8,6
Dumbbell squats - 4x15,12,10,8
Lunges - 3x12

-> Day Four: Rest

-> Day Five: Back/Biceps/Traps/Forearms


Barbell Bent rows - 4x10,8,8
Dumbbell Row - 4x10,10,8,8
Dead lifts - 3x8,6,6


Barbell Shrug - 4x15,12,12,10
Dumbbell Shrug - 4x15


Barbell curl - 4x10,8,8,6
Dumbbell curl - 4x12,8,6,6
Concentration curl - 3x12


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, latt 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.

Do You Think A Home Gym Can Be As Beneficial As A Workout Facility?

Not Sure.

-> Chest:

Pec deck flies
Cable crossover
Dumbbell pullover
Machine press

Find More Chest Articles Here.

-> Shoulders:

Military press - behind the neck press and front press
Front raises - standing and seated
Rear laterals - standing and seated
Cable laterals
Power cleans

Find More Shoulder Articles Here.

-> Biceps:

Barbell curl
Dumbbell curl -standing and seated
Preacher curl - barbell and dumbbell
Cable curls
Incline dumbbell curl

Find More Bicep Articles Here.

-> Triceps:

Close grip bench
Tricep pushdowns - with varying grips
One arm over head raises
Bench dips

Find More Tricep Articles Here.

-> Back:

Bent rows
Dumbbell rows
Seated rows
Lat pull downs - with varying grips

Find More Back Articles Here.

-> Calves:

Seated raises - done by placing the knees under the pads

Find More Calf Articles Here.

-> Hamstrings:

Standing leg curls

Find More Hamstring Articles Here.

-> Quads:

Front squats
Dumbbell squats
Leg extensions - can be performed with one leg at a time

Learn More About Quadricep Anatomy Here.

-> Forearms:

Dumbbell wrist curls
Reverse wrist curls
Reverse curls - with barbell and cable
Hammer curls

Learn More About Forearm Anatomy Here.


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.

The Challenges Of Home Training!
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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

Todd Blue
Obsessed - a word the lazy people use to describe bodybuilders, the correct word should be DEDICATED.