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Bodybuilding Training - Home Gym Bodybuilding Training Routines

Perform Your Bodybuilding Training In The Comfort Of Your Home Gym

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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.

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