Home Workout Routines - Get Fit at home!




Working out at home has many perks. Home workout routines allow you to train at your convenience, and they also save you money. You don't waste gas driving to the gym, and you avoid gym fees and dues.

Also, you don't have to waste precious time waiting to use a certain piece of equipment because someone else is using it. Another great thing to keep in mind, is the fact you can eat your recovery meal almost immediately, because your kitchen is only a few steps away!

Nutrition Plan

Your nutrition should be full of whole foods. Keep the sugars to a minimum of course. A good healthy meal with some protein and simple carbs (fruit and vegetables for example) 45-60 minutes before you work out is a good idea to stay energized and fuel your workout.

Just remember to consume 20-30 grams of protein after your workout as well so your muscles can properly recover and build new muscle. Throw in some carbs also to spike your insulin and put your body in a muscle building state.

A good rule of thumb is 1 gram of protein per pound in body weight if you are looking to put on muscle.

Protein shake and dumbbells

Training Plan

Home workout routines require SOME equipment of course. You will need an adjustable bench with a rack, and some dumbbells. Preferably plate loaded dumbbells so you can adjust the weight. Also a pull up bar would be very helpful. With this simple weight training equipment you are able to do so much with your home workout routines! Lets get started!

Day 1: Chest

Flat Barbell Bench Press: 1 warm up of 15-20 repetitions

Then do 3 sets of 8-12 repetitions

Incline Dumbbell Press: 4 sets of 8-12 repetitions

Flat Dumbbell Flys: 4 sets of 10-15 repetitions

Push ups: 4 sets of failure (until you cannot do any more repetitions)

Day 2: Legs

Jump Squat: 3 warm up sets of 10 repetitions

Dumbbell Squat: 3 sets of 8-12 repetitions

Step up: 4 sets of 10-15 repetitions

Lunges: 3 sets of 10-12 repetitions

Stiff Leg Deadlift 4 sets of 8-12 repetitons

Standing Calf Raise: 4 sets of 15-20 repetitions

Day 3: Back

Bent Over Barbell Row: 2 warm up sets of 12-15 repetitons

Then do 3 sets of 8-12 repetitions

Pull Up: 4 sets of 8-12 repetitions

One-Arm Dumbbel Row: 3 sets of 8-12 repetitions

Deadlift: 4 sets of 8-12 repetitions

Day 4: Shoulders/Traps

Seated Dumbbell Press: 2 warm up sets of 12-15 repetitions

Then do 4 sets of 8-12 repetitions

Side Lateral Raise: 3 sets of 8-12 repetitions

Rear Lateral Raise: 3 sets of 8-12 repetitions

Barbell Upright Row: 4 sets of 8-12 repetitions

Barbell Dumbbell Shrug: 4 sets of 8-12 repetitions 

Day 3: Arms

Barbell Curl: 1 warm up set of 15-20 repetitions

Then do 4 sets of 8-12 repetitions

Alternate Dumbbell Curl: 4 sets of 8-12 repetitions

Close Grip Bench Press: 1 Warm up set of 15-20 repetitions

Then do 4 sets of 8-12 repetitions

Seated One Arm Extention- 3 sets of 8-12 repetitions

Wrist Curl: 4 sets of 20-25 repetitions


Abdominals and cardiovascular activity:
Pick 2 days from your training routine to do some abdominal exercises of your choosing, not 2 days in a row though. For example, crunches, lying reverse crunches, and standing side bends. Also, 1-2 days of the week where you are not training to do some cardiovascular activity. Go for a nice jog outside, or do some sprints!

Tips

Rest every 2 days. For example, train chest one day, legs the next day, then take the day off and go for a jog. You may also want to invest in a pull up bar if you do not already have one, and some fitness bands. You can do a lot of exercises with them. An exercise ball would be nice to so you can do your abs off the ground. Home workout routines can be just as effective as workouts at the gym!



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