Bodybuilding Training - Home Gym Bodybuilding Training Routines

Home Gym Bodybuilding Training Routines

Two Day Split Routine

Chest, Back, Biceps, Triceps

• 75 Degree Incline Press
• Flat Dumbbell Press
• Incline Flyes
• One Arm Rows
• Two Arm Rows (Palms facing down)
• Two Arm Rows (Palms facing up)
• Dumbell Curl
• Incline Curls
• Overhead Triceps Extensions
• Lying Tri Ext

Upper Legs, Calves, Abs, Shoulders

• Squats
• Lunges
• Leg Extensions
• Stiff Legged Deadlifts
• Leg Curls
• Calf Raises
• Leg Raises & Crunch superset
• Bent Over Lateral Raises
• Lateral Raises
• Dumbbell Shoulder Press

Instructions:

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. You can do it three times a week by alternating Upper and lower with 20-30 minutes of aerobics in the days in between (as in the Body for Life book).
   
   
2. 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).
   
   
3. 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

Day 2 - Legs and Abs

Triset:
• Lunges
• Leg Curls
• Dumbbell Squats
  
  Superset:
• Leg Extensions
• Stiff Legged Deadlifts
  
  Superset:
• Dumbbell Calf Raises
• One Legged Dumbbell Calf Raises
  
  Triset:
• Sit Ups
• Leg Raise & Crunch
• Knee Ins

Day 3 - Chest & Back

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)

Instructions:

For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more: 15-25 reps) on Day 1, and 4 sets per exercise on Days 2 and 3. Rest only 1 minute in between sets.