at Home workout

At Home Workout Routines

At Home Workout Routines

Home workout has many lacks in comparison with commercial gym workout. Nevertheless, a lot of us prefer to start bodybuilding workout at home. There are many reasons for this decision because of home workout advantages.

At Home workout advantages:

— Any time. If you workout at home, than you are not depended on the daily schedule. Moreover, you always have a possibility to change home workout time in any direction. It is very convenient for many busy people, because they do not know, when their working day will end or will begin.
— Workout Duration. For beginners it should be less than one hour. 45 minutes – will be better. Various professional programs sometimes demand few workouts per day. To do it in commercial gym you should spend all the day around. Not the best prospect. Isn't it?
home workout routine— Privacy. If you don’t like be under attention, than home workout program is what you need. Often it is important, especially for beginners. I began my oven workout at home gym and I know, how it is important for good mood that anybody does not prevent to concentrate on exercise performance.
— Do not haste. You shouldn’t harry in order to give barbell or gym machine to those people who wait you behind. It allows you to concentrate mind on a working muscle and exercise technique. When workout at home you are the own master and can do anything you like with such speed as it comfortable. Home workout give you possibility to try different techniques without haste.
— Concentration. Home workout is very comfortable because you are not distracted by music or conversations of other gym visitors. It gives you the chance to concentrate on productive workout.
— Comfort. This is very important advantage of home workout. You are on your own territory. It is comfortable for you. You can always listen music that you like or visit kitchen to drink a glass of your favorite juice from a refrigerator. I think you have understood what I talking about.
— Useful equipment . As your home gym is constructed by you. Accordingly you buy those accessories which ones are necessary and useful for you . The home gym always can be arranged as you like.

At Home workout disadvantages

— Motivation. If you are from a category of those people who like healthy Spirit of competitions than home workout by yourself will be difficult for you. The motivation is very important part of muscle building. What we do willingly is easy. It is necessary to tell that if you are lazy, then gym workout will be more useful for you then home workout programs. You will be constantly distracted by different things (TV, wife, etc. ) at home gym. Motivate yourself much easy in a commercial gym.

easy at home workouts

— Safety. When you make home workout by yourself, as a rule, you haven’t spotter (partner who stand by to act as safety helper when you perform heavy workout exercises as bench presses and squats). Spotting will be necessary in these two exercises. On the other hand you can get special power rack in order to make your home workout safer.

— Money investment. In order to create good workout environment (gym) at home you will need to invest in weight equipment. It can be expensive. But… you should understand that invest money in your health. This equipment will be with you for many years. 300-500 USD is sufficient to buy an adjustable weight bench and more then enough dumbbells.

I hope you have understood that home workout is not better then commercial gym workout. There are advantages and disadvantages. Your choice depends on your personal needs and possibilities.

Home workout program can be in two variants:

— Home Workout Without Weights (variant for beginners)
— Home Workout With Weights (workout at home gym)
home workout routines
In the first case it needs your will only, but for the second one it needs the equipment. Everyone knows that using free weights and other workout equipment is the most efficient way to gain muscle mass and strength.
On the other hand, if you are complete beginner in bodybuilding then “Home Workout Without Weights” will allow you to prepare the body for Gym Workout. Where there's a will, there is a way. If you have a will to start then nothing will stop you. There are many good exercises that can be done without weights.

at home exercise workoutEasy at Home Workout for Men Without Weights

Let's do it easy! Do not complicate things. First of all, every home has a FLOOR! It automatically means that it is possible to workout all pushing muscles at home! You can use a pair chairs or even piles of books in order to make push ups more effective. With pulling muscles it is more difficult: for their development it is necessary to be hooked for «something». And a sturdy bar to support your weight should become these «something»! That is all. Such home workout program can be effective. Home workout using your own body weight as a source of resistance is a time tested technique to get shape fast.

This kind of home workout program is necessary to prepare you for more advanced “Workout With Weights”. When are you ready for this “next level”? It is very easy. When you could perform:

— Could Do 10 push ups per set;
— Could Do 30 pull ups per set;
— Could Do 30 chair dips per set;
— Could Do 30 deep knee squats per set;

If you already are able to do it, then you can go for “next level” and begin workout with weights. Your physical conditional is sufficient for such workout loads.
If you are not able yet, then you should workout without weights. The best exercises that give you good workouts and great results — without the gym: push ups, deep knee squats, pull ups, also called chin ups and crunches.

home workout weight traning

Home Workout Without Weights — Full body workout #1

• Crunches (abs) 3 sets
Push-Ups (chest, triceps, shoulders) 2-3 sets
Push-Ups — Triceps Position (triceps, and some chest) 2-3 sets
Pull-Ups ( back, biceps) 2-3 sets
Pull-Ups -biceps Position (reverse & close grip) 2-3 sets
deep Squats (thighs, glutes, hips) 3 sets

DAY MUSCLES
1 Full body
2 Full body
3 Full body
4 So on…...

Easy at Home Workout Without Weights — Full body workout #1

EXERCISES MUSCLES SETs
Crunches abs 3
Push-Ups chest, triceps, shoulders 2-3
Push-Ups — Triceps Position triceps, and some chest 2-3
Pull-Ups back, biceps 3
Pull-Ups (reverse & close grip) Biceps, back 2-3
deep Squats thighs, glutes, hips 3

In the first training day make so much repetitions per set as you can. So you learn your “starting point”. Then take 70 percent from your maximum (from your “starting point”). This quantity will be you workout diapason.

For example if you have done 26-30 Squats in the first day , it means that your « workout diapason » will be 20 repetitions in each set. However try to perform each set slowly. Increase duration of a negative phase (when you lower the weight back). So you stimulate your muscles more effectively than if you would do maximum repetitions quantity per each set.

Once a week you do so much reps per set as you can to see changes. You will notice that your strength in comparison with “starting point” has increased.

Home workout: Frequency and Duration

According this workout program is possible to workout every day, or every other day. Muscle loads is not very huge in compare to gym workouts with weights. That is why body recovers quickly and ready for new loads.
The described above home workout is short. You shouldn’t spend more than 30-40 minutes. It is very good for our muscles because, the training time is longer, the more risk of overtraining.

Workout at home: Pull-Ups, Push-Ups and others….

Basiclly, everybody know such exercises as Pull-Ups and Push-Ups. However, many commit errors at these exercises performance. You have to pay special attention on:
— Lie face down on the floor hands about shoulder width apart keep your palms turned inward slightly, push-up until your arms are straight, lower and repeat for reps. If your target is chest with Push-Downs, than you need to control the direction in which your elbow travel. They must move away from the body if your target is chest and be close to the body if your target is triceps. Push-ups are one of the best home workout exercise for upper body.
— You can focus push-ups workout on different muscles. Hand placement is the key for this reason. The closer together hands, the more workout triceps. And , the father hands apart, the more workout chest.

home gym workout
— You can make push-ups more difficult. For this purpose you have to elevate your legs. Another good idea to make this exercise more difficult is to do it between chairs.
-Pull-ups is one of the greatest exercises for the back and biceps. You can focus loads on different muscles by changing grip from fingers facing forward (back workout) to fingers facing backward (reverse grip for biceps workout). There are a lot of other grips such as monkey (special bars to use parallel grip), or even one arm grip. If there is not a bar at home, you can find it in a park or school yard.
-Deep squats. It is very important to keep your back straight when you squat down. You can manipulate intensity by changing the width of your feet and haw low you squat. You can even do this exercise by one leg. Keep your heals on the floor for complete thighs workout.
— You need only a chair in order to get one of the best triceps exercise. I mean a chair dips. The main secret of this exercise is your leg positions. The further your legs are from chair, the harder dips will be.
— Crunches is the greatest exercise for your abs. Jast put your hands behind your head and your chin on your chest in order to crunching your abs perfectly.

Use this home workout program few months. You will notice workout progress in all exercises. Once you will understand that this program became too easy for you. And in this moment is important to give new loads for you healthy body.

You can solve this “problem” easy. There are two ways.
1. You can make your Home Workout Program harder. (add exercises and sets)
2. You can begin Workout with weights (you need equipment for this)

Lets look on first point (make home workout program harder). For this reason we split our home workout program on two days. On one day we workout the two biggest muscle groups (back and legs); on the other one – all small ones and chest (chest, shoulders, arms).

Twice a week divided home workout program #2 ( split 2+1)

home workouts for men

DAY MUSCLES
1 Abs, chest, shoulders, arms
2 Abs, back and legs

3 Rest

1 day

Crunches (abs) 3 sets
Push-Ups (chest, triceps, shoulders) 3 sets
Push-Ups — Triceps Position (triceps, and some chest) 3 sets
Handstand Push-ups (shoulders) 3 sets
chair dips (triceps, and some chest) 3 sets

2 day

Crunches (abs) 3 sets
Pull-Ups ( back, biceps) 3 sets
Pull-Ups -biceps Position (reverse grip rack -close grip) 3 sets
deep Squats (thighs, glutes, hips) 3 sets
Front & Reverse Lunge (glutes, Quads) 3 sets

3 day – rest

At Home Workout Without Weights — Full body workout #1

EXERCISES MUSCLES SETs

1 DAY
Crunches abs 3
Push-Ups chest, triceps, shoulders 3
Push-Ups — Triceps Position triceps, and some chest 3
Handstand Push-ups shoulders 3
chair dips triceps, and some chest 3

2 DAY
Crunches abs 3
Pull-Ups back, biceps 3
Pull-Ups (reverse & close grip) biceps 3
deep Squats thighs, glutes, hips 3
Front & Reverse Lunge glutes, Quads 3

3 DAY — REST

You can remove one day of rest if feel yourself good enough to repeat the first and the second days. But once per week your rest is necessary.

At Home workout routine #3 (split 2+1 Legs Accent)

home workout program  for muscle building
DAY MUSCLES
1 Chest, back, shoulders, arms
2 Abs, legs
3 rest

This home workout program look like previous one (split 2+1) but it is more accented on your legs because this muscle group is the biggest one.

DAY 1.
№ EXERCISES SETS REPS TARGETS NOTES
1 push ups 2 10-20 Warm-ups Each repetition should be more than 4 seconds
2 Handstand Push-ups 3 5-10 Shoulders -Get into a handstand next to a wall
— Use the wall and your toes for balance
— Slowly bend your elbows and lower your inverted body towards the ground
3 push ups between chairs 4 8-12 Chest -The elbows must move away from the body
— Use wide hand placement
— Do it between chairs
5 pull ups 4 6-12 major muscles in Back -Grab a bar with an wide grab -fingers facing forward
— Pull up until your chest hits the bars
7 Push-Ups — Triceps Position 3 6-12 Triceps -The Hands are close together
— The elbows are kept close to the body to target the triceps
8 Pull-Ups — biceps 3 6-12 Biceps -Use close and reverse grip for biceps workout (fingers facing backward)
DAY 2.
№ EXERCISES SETS REPS TARGETS NOTES
1 Crunches 3 unlim Warm ups -put your hands behind your head
— put your chin on your chest
— do crunching slowly
2 Deep Squats 4 10-20 thighs, glutes, hips -keep your back straight when you squat down
— Keep your heals on the floor
— squat down deeply

3 One-Legged Squats 3 8-12 front thighs, glutes, hamstrings — Stand perpendicular to a wall
— Support yourself by leaning against the wall
— Keeping your body upright
— Bend the other leg back

4 Front & Reverse Lunge 3 10-20 Glutes, thighs -Do large step forward ( keep your head up)
— never let the knee touch the floor
— push off with your forward leg and then step back when the knee is completely straight
5 Calf Raises 3 15-20 Calves -Put your toes on the edge of the step (your heel hanging over the edge)
— Raise your body while balancing yourself
— You can use only one leg to make it harder

When this home workout became easy, you can use even more difficult program (3+1). See below.
workout at home gym

Three days divided home workout routine #4 (split 3+1)

We split out body for three parts. And add one day for rest. This gives more time for our muscles to recuperate but every workout routine became harder. That is why you should be carful because of big overtraining risk. This is advanced home workout program. Use it only when have experience with previous ones (Full body home workout program #1 and Twice a week divided home workout program #2 or #3 )

DAY MUSCLES
1 Chest, back
2 Shoulders, biceps, triceps
3 Legs, Calves, abs
4 rest

DAY 1
№ EXERCISES SETS REPS TARGETS NOTES
1 Push-Ups 2 10-15 Warm-up -Each repetition should be more than 4 seconds
2 One armed Push Up 3 6-12 Chest -Lift one hand and rest it on the small of your back.
— keep your back straight
— In order to maintain your balance, turn your body slightly away from the pushing arm
3 push ups between chairs 4 6-15 Chest -Place two chairs side by side
— than place your hands a bit wider than shoulder width apart
— lower yourself as far in between the chairs as is possible
4 Wide grip push-ups 3 6-15 Chest — Lie down on the floor face down with your feet close together.
— Place your hands wider than shoulder width apart and perform a push-up.
5 pull ups 4 6-12 Back -Use an overhand grip
— Pulled your boudy up until the chin clears the bar
— then lower the body until arms are fully extended
6 Behind-the-neck pull-up 2 10-12 Back -The chin is dropped
— You have to touch the bar with the back of the neck

DAY 2
№ EXERCISES SETS REPS TARGETS NOTES
1 Handstand Push-ups 4 6-12 shoulders -Get into a handstand next to a wall
— Use the wall and your toes for balance
— Slowly bend your elbows and lower your inverted body towards the ground
2 Dimond Push-Ups 4 6-15 triceps -Place your hands together so they form a diamond
— You can either put your hands underneath your chest or your head to hit different muscles
3 Do chair dips 3 6-15 Triceps — Sit down on the edge of the chair and place your hands behind your hips.
— Lift your buns off of the seat and slowly lower your body downward.
— Your knees should not bend past your toes

5 Pull-Ups -biceps Position 6 6-15 biceps -Use close and reverse grip for biceps workout (fingers facing backward)

DAY 3
№ EXERCISES SETS REPS TARGETS NOTES
1 Crunches 5 unlim Warm-ups + abs — Start out by Lying down and bend your knees,
— place your hands behind your head or across your chest.
— Slowly raise yourself up using your abs
— Press your lower back to the floor all the time.

2 deep squats 4 8-20 thighs, glutes, hips -The movement involves bending the knees and hips to lower the torso deep down.
— the deeper the squat, the greater the training effect
3 One-Legged Squats 3 6-20 thighs, glutes, hips -Stand on one leg with foot pointing straight ahead and knee slightly bent.
— Keep your upper body erect

4 Front & Reverse Lunge 3 6-20 Glutes, thighs -Do large step forward ( keep your head up)
— never let the knee touch the floor
— push off with your forward leg and then step back when the knee is completely straight
5 Calf Raises (one leg) 3 10-20 Calves -Use only one leg (toe) to rise up
6 Calves Raises (two legs) 3 10-30 Calves -Find a set of stairs or a platform about 7 inches high and position yourself
— Slowly, rise up on your toes.
The most important thing in this home workout program is to feeling muscles. Your goal should be to feel the muscle group is working. You must think about the future. The good technique is the key for continual growth by “mind to muscle connection”.

Easy At Home Workout With Weights.

at home workout

So, you are ready to the advanced workout at home gym with free weights. It is the next level of your workout progress. But you need few accessories. And first of all it is free weights. I recommend to chose a dumbbells because they more versatile than barbells. Dumbbells give more possibilities for home workout. Do not make the biggest mistake of all beginners. Do not buy only one pair of ten-pound dumbbells for every exercise. You have to start with the four pairs at last and add heavier weights when you become stronger for its.
easy at home workouts

Top 20 — The best dumbbell exercises for at home workout routines:

1. Dumbbells Squats
Hold your dumbbells at sides. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Shoulder width position of your feet will help your general development of quadriceps while a broader feet position will allow you to increase load on thigh inner surface; and narrower one – on thigh outer surface.

2. Stiff-Legged deadlifts
Your hands with dumbbells are lowered; your shoulders are moved backward; chest – forward; the lumbar part of spine is arched. You start the exercise movement slowly moving the pelvis backward keeping the waist arch. Lower dumbbells slowly till it’s possible.

3. Dumbbell Lunges
Make a step forward and start bending the leg in the knee joint till the thigh of this leg is parallel to the floor. You should lower the knee of the other leg till it almost touches the floor. You should keep your torso upright and strained in order not to lean forward. This exercise is purposefully ‘bombing’ your glutes

4. Dead Lifts
When performing this exercise, you should never arch your back; otherwise it can lead to serious back injuries. On reaching the lowest movement point you need to strain muscles of your back thigh; then, when raising from the half-squat position, you need to pull the dumbbells up.

5. Wide grip pull ups
Reach up and grab the bar with a wide overhand grip. In order to stretch the broadest muscle completely, imagine your palms to be nothing else but hooks by means of which your body is attached to the bar. Slowly pull your body up as high as possible to touch the bar with your chest.

6.Single Bent-over row
After you've rowed the dumbbell up as far as you can, try to hold it for several seconds in the upper point and then breath out and slowly lower it to the starting position.

7. Flat Chest Presses
This is a compound exercise for development of strength and general mass of your pectorals.
Don’t limit the exercise amplitude when pressing dumbbells: they aren’t a barbell – so, extension in the lowest point is obligatory. In order to do everything correctly it’s advisable to choose heavy but controllable dumbbell weight.

8. Flat Chest Flies
Having pressed the dumbbells, try to lower them very slowly with your hands straight in the direction of your pelvis.

bicep curl wokout9. Bicep Curls
This exercise can be performed both in the standing and seated positions. You need to keep your elbows strictly by your body sides. When elbows move forward it becomes much easier to complete movements but they lose their efficiency in this case.

10. Concentration Curls
Holding dumbbell place elbow on inside of thigh, just above knee and Curl dumbbell up towards your face than slowly lower it. Do not swing back as you lift the weight.

11. Overhead Triceps Extensions
Hold dumbbell strictly above head with arm fully extended. Clasp elbow with free hand for support. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position.

12. Triceps Kickbacks
Place one arm and leg on bench. Upper body should be parallel to ground. Holding dumbbell raise elbow so upper arm is parallel to ground. Your elbow should be bent at right angles. Extend elbow so entire arm is parallel to ground.

13. Shoulder Presses
Raise the dumbbells till they touch each other in the upper movement point; then lower them as low as possible.

14. Lateral Raises
Begin each new repetition with a defined stop in order not to do swings. Raise the dumbbells up and sideward having your wrists a bit turned (as if you’re pouring water from a jug): the back part of the dumbbells should be higher than the front one.

15. Reverse Flies
Take dumbbells and lean forward. Keeping the obtained torso position, raise the dumbbells: your wrists should be turned so that your thumbs are lower than little fingers

16. Upright Rows
Keeping dumbbells close to body, raise them to chin.

17. Shrugs
Keeping arms straight 'shrug' shoulders as high as possible and hold for a count of three.

18. Single Leg Calf Presses
Use only one leg. Before you start pressing you need to move your feet as low as possible in order to start the movement from the extended position.

19. crunches
Place your hands behind your head or across your chest. Slowly raise yourself up using your abs.

20. Lying Leg Raise
Lie on your back and wedge your hands under your butt. Using your abs, raise your legs to approx. 30 degrees. Keep your lower back touching the floor and your neck neutral throughout.

The main idea is to use correct technique in every exercise. You can use old workout programs but add new free weight exercises with dumbbells. In this case your home workout program can look like this one:

Home workout with dumbbells (Twice a week divided program)
workout at home gym

DAY MUSCLES
1 Abs, chest, shoulders, arms
2 Abs, back and legs
3 Rest

1Day

Crunches 3 х unlim
Flat Chest Presses 1×20 + 3 х 8-12
Flat Chest Flies 3 х 8-12
Shoulder Presses 3 х 8-12
Lateral Raises 3 х 8-12
Overhead Triceps Extensions 3 х 8-12

2 Day

Squats 1×20 + 3 х 8-12
Dumbbell Lunges 3 х 8-12
Stiff-Legged deadlifts 3х 8-12
pull ups 3 х 8-12
Single Bent-over row 3 х 8-12
Bicep Curls 3 х 8-12

Home workout with dumbbells (Twice a week divided program)

EXERCISES MUSCLES SETs

1 DAY
Crunches abs 3 х unlim
Flat Chest Presses chest, triceps, shoulders 1×20 + 3 х 8-12
Flat Chest Flies chest 3 х 8-12
Shoulder Presses Shoulders triceps 3 х 8-12
Lateral Raises shoulders 3 х 8-12
Overhead Triceps Extensions triceps
2 DAY
Squats thighs, glutes, hips 1×20 + 3 х 8-12
Dumbbell Lunges glutes, Quads 3 х 8-12
Stiff-Legged deadlifts Hamstrings, glutes, quads 3 х 8-12
pull ups Back biceps 3 х 8-12
Single Bent-over row Back 3 х 8-12
Bicep Curls Biceps 3 х 8-12
3 DAY — REST

advanced home workout

Advanced Home workout with dumbbells. Three days divided (3+1)

DAY MUSCLES
1 Chest, back
2 Shoulders, biceps, triceps
3 Legs, Calves, abs
4 rest

1 Day
Push-Ups (разминка 2×20)
Flat Chest Presses
Flat Chest Flies
Wide grip pull ups
Single Bent-over row
Dumbbell Pullover
Dead Lifts

2 Day
Shoulder Presses
Lateral Raises
Overhead Triceps Extensions
Triceps Kickbacks
Bicep Curls
Hammer Curls

3 Day
crunches
leg raises
Squats
Dumbbell Lunges
Stiff-Legged deadlifts
Single Leg Calf Presses

Advanced Home workout with dumbbells.

Three days divided (3+1)


EXERCISES MUSCLES SETs
1 DAY
Push-Ups abs 1х 20 (warm-up)
Flat Chest Presses chest, triceps, shoulders 3 х 8-12
Flat Chest Flies chest 3 х 8-12
Wide grip pull ups Back 3 х 8-12
Single Bent-over row Back 3 х 8-12
Dumbbell Pullover Back and chest
Dead Lifts
2 DAY
Shoulder Presses Shoulders, triceps 1×20 + 3 х 8-12
Lateral Raises shoulders 3 х 8-12
Overhead Triceps Extensions triceps 3 х 8-12
Triceps Kickbacks triceps 3 х 8-12
Bicep Curls Biceps 3 х 8-12
Hammer Curls Biceps 3 х 8-12
3 DAY
crunches abs
leg raises abs 3 х unlim
Squats thighs, glutes, hips 3 х 8-12
Dumbbell Lunges glutes, Quads 3 х 8-12
Stiff-Legged deadlifts Hamstrings, glutes, quads 3 х 8-12
Single Leg Calf Presses Calves 3 х 8-12
4 DAY — REST
Home workout or gym workout ... Remember that it is not important where you perform exercises. Important is how. There are a lot of information about home workouts, programs and exercises but you have got the Essence. It was Dennis Borisoff and www.gymper.com. Good luck, friends. Keep your chin up and design your own home workout program.

Easy at home workouts for men is Written by: Dennis Borisov
© April 2010
www.gymper.com. All rights reserved. Reprint article with link only.

Easy AT HOME WORKOUTs for men & women