Home Workout Plan
If you're looking to move away from the gym for your workout plan but still want to see great results, you can put your mind at ease because with the right exercise selection, you can definitely obtain top-notch muscle building progress all in the comfort of your own home.
It'll be best if you can get an adjustable set of dumbbells to use with this workout as that will help you target your muscles with a variety of weight levels. If you can also get a barbell with weighted plates that's even better, however it's not necessary if you're on a budget.
This program is designed just around a set of dumbbells, however if you do have that barbell, feel free to swap out the dumbbells for the barbells in whichever exercises you prefer.
Monday
Reps |
Sets |
Rest |
|
DB Chest Press |
8 |
4 |
1 minute |
DB Bent Over Rows |
8 |
4 |
1 minute |
DB Shoulder Press |
10 |
4 |
1 minute |
DB Bicep Curl |
12 |
3 |
30 seconds |
DB Bent over Tricep Extension |
12 |
3 |
30 seconds |
DB Lateral Raise |
12 |
3 |
30 seconds |
Tuesday
Reps |
Sets |
Rest |
|
DB Lunges |
10 |
4 |
1 minute |
DB Step-Ups |
10 |
4 |
1 minute |
DB Sumo Squats |
15 |
4 |
30 seconds |
Standing Calf Raises |
15 |
4 |
30 seconds |
Plank Exercise |
30-60 second hold |
3 |
30 seconds |
Wednesday
Perform 30 minutes of moderate intensity cardio working at a level of 6-8/10.
Thursday
Reps |
Sets |
Rest |
|
DB Incline Chest Press |
10 |
4 |
1 minute |
DB One Arm Row |
10 |
4 |
1 minute |
DB Shoulder Press |
10 |
4 |
1 minute |
DB Pull-Overs |
10 |
4 |
1 minute |
DB Chest Fly's |
12 |
3 |
1 minute |
DB Hammer Curls |
12 |
3 |
45 seconds |
DB Overhead Tricep Extension |
12 |
3 |
45 seconds |
Front Raise |
12 |
3 |
45 seconds |
Friday
Reps |
Sets |
Rest |
|
DB Deadlift |
10 |
4 |
1 minute |
DB Split Squat |
10 |
4 |
1 minute |
DB Stationary Lunges |
10 |
4 |
45 seconds |
DB Calf Raise |
15 |
4 |
30 seconds |
Lying Leg Raise |
15 |
4 |
30 seconds |
Saturday & Sunday
Off – rest and recovery.
Testimonial
If you want to know how to get ripped, cut and buff without counting calories, turning into gym rats or pushing through the pain, then I'd highly recommend checking out Ripped Cut Buff - The Total Transformation Program. read more...
- Shannon Clark
