Home gym workout Chart

This week we will discuss how you can set up different routines by using the minimum equipment of a bench with a good leg extension/leg curl attachment and a pair of adjustable dumbbells.

There are many ways that you can implement a body sculpting or bodybuilding routine using this limited equipment. Below are a few examples of how this could be accomplished:

Body Sculpting Routine

(Designed for toning and fat loss. However, also a great beginner's bodybuilding routine)

3 Days A Week Full Body Routine:

Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and crunches for 15-40 reps).

An Advanced Bodysculpting Routine Using Supersets

Perform this routine 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of aerobics first thing in the morning on the rest days. This routine is only for people in excellent cardiovascular shape.

This routine is performed using tri sets. That is doing three exercises one after the other and then resting 1 minute.

Day 1

Tri Set 1:
75 Degree Incline Dumbbell Press or Pushups
One Arm Dumbbell Rows
Bent Over Lateral Raises

Tri Set 2:
45 Degree Incline Dumbbell Press
Two Arm Dumbbell Rows
Pullovers

Tri Set 3:
Leg Raise
Crunches

Do 2-4 sets per exercise of 10-15 reps. After the first tri set is done 2-4 times go on to the second tri set and so on.

Bodybuilding Routine

Two Day Split Routine

Upper Body

75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Tri Ext
Wrist Curls

Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.

There Are Many Ways To Implement This Routine:

1. Another way to do it is four times a week (e.g. Mondays/Thursdays: Day 1, Tuesdays and Fridays: Day 2; Aerobics on the days off=20-30 min).
2. If you have alot of motivation and good recuperative capabilities then you may wish to do it 6 times a week by alternating Days 1 & 2. If you were to choose this option and still wish to include aerobic activity, then just limit aerobics to 3 sessions of 20 minutes first thing in the morning on an empty stomach.

6 Day A Week Advanced Bodybuilding Routine

Day 1 - Shoulders and Arms

Triset:
Dumbbell Shoulder Press
Dumbbell Curls
Overhead Triceps Extensions

Giant set:
Dumbbell Upright Rows
Lying Triceps Extensions
Overhead Triceps Extensions
Incline Curls

Triset:
Lateral Raise
Hammer Curls
Bent Over Lateral Raises

Superset:
Concentration Curls
Triceps Kickbacks

Triset:
Lunges
Leg Curls
Dumbbell Squats

Superset:
Leg Extensions
Stiff Legged Deadlifts

Superset:
Dumbbell Calf Raises
One Legged Dumbbell Calf Raises

Triset:
Sit Ups

Triset:
75 Incline Dumbbell Press
One Arm Dumbbell Rows
Incline Flyes

Triset:
Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
45 Incline Dumbbell Bench Press
Dumbbell Pullovers

Superset:
Flat Dumbbell Bench Press
Two Arm Dumbbell Rows (Palms Down)

For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more: 15-40 reps)on Day 1, and 4 sets per exercise on Days 2 and 3. Rest only 1 minute in between sets.

Conclusion