Given a choice between a gym and training at home, home wins every single time (for the simple reason you can be more expressive at home than at a gym). Sadly, my present home is too small (and it is small because our family had to downsize due to economic constraints)
Back- Deadlift:2 warm up sets 8-10(dont count towards set or rep total),7 sets of 4
pullups: 4 sets of 10-12(2 sets weighted)
Bent rows:3 sets of 10
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Arms-Straight bar curls:3 sets of 10
Alternating dumbell curls:3 sets of 10
preacher curls:3sets of 10
close grip bench press:3 sets of 10
dips(weighted and unweighted):4 sets 10-15
1 hand rows:3 sets 10-12
tricep extensions:3 sets 10
ghetto pulldowns using a strap and my pull up bar
pushups mixed to failure
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Chest-Bench Press:2 warm up sets 6-10,7 sets of 4
incline press: 4 sets of 10
Dips(weighted): 3 sets 10-12
incline flyes:3 sets of 12
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Shoulders-Standing front press:2 warm up sets 6-10, 7 sets of 4
upright rows: 4 sets of 10
dumbell laterals:3 sets of 12
rear delts: 4 sets of 12
shrugs:4 sets of 10
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Legs day 1-Squats:2 warmup sets 6-10, 7 sets of 4
Bulgarian split squats: 3 sets 10-12 each side
weighted lunges:4 sets 20
weighted calf raises:4 sets of 12
Legs day 2-Squats:2 warmup sets 6-10, 7 sets of 4
Sissy squats
Stiff leg deadlifts
weighted calf raises 4 sets of 10(heavier than day before)
Lunges weighted(heavier than previous day)
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
All done with basic free weights 5-6 foot bar w/e it is and 240lbs concrete fill weights(to add more i strap dumbells to bar etc not the safest but gotta make progress =) ),couple 25lb dumbells,5lb leg weights,belt(literally old ass belt for dips lol), have a bench but no bolts for it they were lost so i do bench press laying on the floor but use the bench leaned up on couch or chair for incline, pull up bar, dip attachment to go on pull up bar(doubles as squat rack lol). This is what i do at home.
U have nice plan to train at home,but have one issue....gice your abs some rest,dont train it every day,every two day's is okay....
Squat 90 lbs, 15 sets ,34 reps ,1 min rest between.
I know I have my own massive studio all to myself.... but I am still jelly of your home gym! haha I love it!
Thanks Scott :) I love it. My husband didn't mind if I made it girly. He doesn't care as long as it's functional. Lol.
haha good man! But it doesn't look girly, it looks like a place for WORK!
Hello, new guy here. Well, it just depends I try to do as much strenght training as I can (have dumbells,bench, bar etc...) but i usually get caught up doing cardio and bodyweight! at least for now...I really enjoy working out at home but i get more distracted than what i like to admit!
U dont be worried about that,its okay to train at home,but dont avoid world because u have some belly fat,just step out from home,go to run and train with someone,i have people who train with me and want to lose fat,that is not problem at all...problem is when u feel that other guy's loking on you with sneering,but no!! Thet not be happen....trust me!! :)
Hey Ivan! welcome to the site brotha!
and I hear you. It is very hard to not be distracted when at home.. but it sounds like you are doing well. When I was a kid I used to lift in my basement. I had ONLY my weights and a radio so it was very easy to get lost in the workout and not worry about distractions. Maybe try that! #HTH
I've only recently tried to get in better shape, but this is what I've been doing at home the last few days anyway. I always try for 10 reps per exercise, and am going for 3 sets right now. I haven't been doing all these exercises each time, but have been picking 3-4 to do.
Pushups
Dips (using coffee table)
Bicep curls with curl bar (both outside and inside grip)
Lunges with curl bar (more comfortable than straight bar on my shoulders)
Overhead presses with curl bar or dumbells
I'm wanting to try hammer curls soon, but I don't have enough weights to make my dumbells even. I have two 10lb plates, and two 5lb, as well as four 2&1/2lb plates, but I've weighed the dumbells seperately, and they are a couple of pounds different in this setup. I've ordered a bench which should be ariving soon, so I can be adding dumbell bench, barbell bench, and hopefully flyes to this as well.
If u doing training like that,u better plan to see your workout's like superset's....that i mean to try hit one day all of upper body in 5-6 exersize in 4-5 superset's....no pause between exersize,2 minutes between set's...next day u do lower body musles same in 5-6 exersize's and set's...
Plan to workout two day,than one dat rest....that mean...
Monday:upper body
Tuesday:lower body
Wednesday:rest
Thursday:upper body
Friday:lower body
Saturday:rest
Sunday:do some cardio and streaching-prepare your body fot monday!
When i was start to train litle more on volume,i'm workout in 3 superset's and reps per exersize 1 set-10* 2 set-15* 3 set-max reps*
All that i'm done in 35-40 minutes and after that my muscles are be prepare to back in gym,and i gain some strenght too!! :)
thanks for the reply. I'm not entirely sure what supersets are, unless you are talking about doing all the exercises in one set, then repeating. if that's the case, then I need to learn to comprehend what I read better I guess. also, since I didn't list as many lower body exercises, could anyone give a few suggestions? I'm a little limited on space to move around, which is why I haven't tried stepping lunges yet. When my bench arrives, I also plan on starting to do hamstring curls like Scott did in at least one of his videos.
All I read was sissy squats, and stopped there....AWESOME thing to add to legs, and not a very well-known exercise with most people, since I saw a "10 commandments for leg workouts" and it NEVER mentioned "Sissy squats are NOT for sissies" XD.
For lower body u have bodyweight squats,jump squats(i love this exersize),have stacionary lunges,lunges with jump and change right-left feet.....duck walk(amazing exersize,feel pump and burn in quads,hams and all muscles).....etc...
Base for lower body exersize is BIG,try to search it and learn someone,and u will be stornger.. :)