Thursday, March 29, 2012

Home Gym Workout schedule

So you don’t have time to go to a gym and bought a home gym for yourself. Now what? What you will do with your home gym, just start doing any type of exercise or do you have a schedule. This is where the hub page I am going to write today will help. You know bodybuilding is all about discipline and a schedule. Every great bodybuilder follows a schedule as without a schedule you reach nowhere. So below you can find the best workout schedule for your home gym:



MONDAY

Chest:

-Pushups with handles: 2 sets of max reps each

-Flat bench press 3 sets 8 to 10 reps each (starting weight 70kg)

Last set 2 reps with very heavy weight (like 90 kg)

-Cable cross flyes: 3 sets of 8 to 10 reps each



Back:

-Pullups/chinups: 3 sets of max each

-Lat pulldowns: 3 sets of 8 to 10 reps each



TUESDAY

Biceps:

-Barbell curls: 2 sets of 8 reps and last set of <8 with heavy weight and cheating

-Preacher curls: 3 sets of 8 reps each

-Street curls (using body weight): 3 sets of 8-10 reps each



Forearms:

-Seated dumbbell/barbell curls: 3 sets of 10 reps each

-Reverse barbell curls: 3 sets of 10 reps each



WEDNESDAY

Calf:

-Seated calf raises: 3 sets of 10 reps each

-Standing calf raises: 4 sets of 8-10 reps each

-Donkey calf raises: 3 sets of 10 reps each



Thighs:

-Barbell half squats: 4 sets of 10 reps each (starting weight 100 kg)



THURSDAY:

Triceps:

Cable extensions: 3 sets of 10 reps each

Cable pushdowns: 3 sets of 10 reps each



FRIDAY

Biceps



SATURDAY

Chest

&

Shoulder:

Seated barbell press: 3 sets of 10 reps each

Lateral deltoid raises: 3 sets of 10 each



SUNDAY

Rest we should give at least 3 days rest to our body for recovery and relaxing i.e. 48 hours gap for the repetition of every exercise. Less and smart workouts show better and fast results. If you look at the previous schedule I published and the above both of them follow the same rule, i.e., NEVER overwork the muscle. You would not get the desired response if you overwork. Sometimes, the muscle may never grow later on or else you can get serious injuries like tendonitis, etc. So give rest of 48 hours for the muscle you have just done today.



So above was the home gym workout schedule. I hope you have found it easy to read and simple enough to follow throughout this month. Happy bodybuilding…



Also read:Home Workouts - Why not start working out at home