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2 minutes rest between sets.
Home bench workout plan. Home cookin as you can imagine a workout that exclusively involves a barbell might employ compound exercises to hit each muscle group. Perform each workout 1 2 and 3 once a week for eight weeks. 1 minute rest between sets. Squats 3 sets of 8 10 reps.
You can make this position more difficult by walking your hands backward. The total body dumbbell workout you can do at home 1. Rest at least a day between each session. Straight leg reverse crunches.
It also works your shoulders and. 8 reps each leg. One arm one leg bentover row. To do this exercise place both of your feet on the bench placing your hands on the floor.
As for the remaining weeks rest periods will drop down to one minute. Alternating dumbbell bench press. A home gym is usually capable of any form of workout however i ve included a basic german volume training workout program that i ve used in the past which. Each workout will take about 35 minutes.
Triceps press downs 1 set of 10 12 reps. You ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Dumbbell incline chest. Within each workout you ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two.
This is an excellent exercise to strengthen your chest particularly the upper part of it. With the exception of some isolation work for smaller bodyparts like biceps for example compound exercises are exactly what this at home program entails. Assuming that the standard home gym consists of the basic flat bench squat rack dumbbells and barbells the best home gym workout is composed of the tried and true compound lifts. Rows 3 sets of 8 10 reps.
2 minutes rest between sets. Perform each exercise as straight sets completing all the prescribed sets for one exercise before moving on to the next. Lie in a facedown position with your body in a straight line holding this position for thirty seconds. Decline dumbbell bench press.
2 minutes rest between sets. Bench press 3 sets of 8 10 reps.
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