1. Sports
Send to a Friend via Email

Your suggestion is on its way!

An email with a link to:


was emailed to:

Thanks for sharing About.com with others!

You can opt-out at any time. Please refer to our privacy policy for contact information.

Bodybuilding Training - Home Gym Bodybuilding Training Routines

Perform Your Bodybuilding Training In The Comfort Of Your Home Gym


Ironmaster Dumbbell

Ironmaster Dumbbell

In this article, I will discuss how you can set up different bodybuilding training routines at home by using just a weight 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 easily be accomplished:

Body Sculpting Routine

Goal: This bodybuilding routine is designed for toning and fat loss. However, it also makes for a great beginner's bodybuilding training routine as well for those who are just getting started.

3 Days A Week Full Body Training Routine

  • 75 Degree Incline Dumbbell Bench Press
  • Dumbbell Bench Press
  • One Arm Rows
  • Dumbbell Pullovers
  • Bent Over Lateral Raises
  • Dumbbell Upright Rows
  • Dumbbell Curls
  • Overhead Triceps Extensions
  • Dumbbell Squats
  • Lunges (press with ball of foot)
  • Stiff Legged Deadlifts
  • Dumbbell Calf Raises


  • 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.
  • Perform cardiovascular exercise for 20-30 minutes on the days off along with 4 sets of Leg Raises and Crunches for 15-25 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 cardiovascular exercise first thing in the morning on the rest days. This routine is great for anyone interested in getting toned quickly with minimum time in the gym.

This routine is performed using tri-sets; that is doing three exercises one after the other with no rest and then resting 1 minute.

Day 1 - Chest, Back, Shoulders, and Lower Abs

    Tri Set 1:
  • 75 Degree Incline Dumbbell Press
  • One Arm Dumbbell Rows
  • Flat Dumbbell Press

    Tri Set 2:
  • Two Arm Dumbbell Rows (Palms facing down)
  • 45 Degree Incline Dumbbell Press
  • Two Arm Dumbbell Rows (Palms facing up)

    Tri Set 3:
  • Bent Over Lateral Raises
  • Dumbbell Upright Rows
  • Leg Raises

Day 2 - Biceps, Triceps, Upper Abs, and Legs

    Tri Set 1:
  • Dumbbell Curls
  • Overhead Dumbbell Triceps Extensions
  • Crunches

    Tri Set 2:
  • Incline Dumbbell Curls
  • Lying Dumbbell Triceps Extensions
  • Lunges

    Tri Set 3:
  • Dumbbell Squats
  • Stiff Legged Dead lifts
  • Dumbbell Calf Raises


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.

Related Video
Potty Training Preparedness
Potty Training Success

©2014 About.com. All rights reserved.