Home Gym Set up

Are you looking for a workout schedule to do at home? Are you want to set up a home gym? Then this article is for you. Let’s first start with the proper workout schedule.

While making the workout schedule, the most important thing that must be taken into consideration is the balance of the opposite muscles. It means, we have to train chest and back, biceps and triceps and quadriceps and hamstring equally. Next thing we have to consider is the intensity by which we are doing the exercise and the volume of the exercise. The intensity of the exercise is control by the rest time between the sets, whereas volume is controlled by the amount of exercise for a given muscles per week.

For the common person, who goes to the gym, the workout days are for 4 or 5 days at maximum. The reason is that they are lifting heavy weights and their body needs more rest to get stronger. Most of the person who wants to set the gym at home want a regular schedule to perform exercise and thus to do so we have to decrease the weights so that the body can recover easily and remain in continuous motion throughout the week. Keeping all these factors in the mind given below is a workout schedule that is very useful and easy to follow at home.

Monday, Wednesday, and Friday: Upper body

Tuesday, Thursday, and Saturday: Lower Body & Abs

Do Stretching before exercise and skipping after workout for 5 minutes

Upper body.

  • Flat Dumbbell bench press: 3 set 12 reps, rest time 2 minutes
  • Bent over Dumbbell Row: 3 set 12 reps, rest time 2 minutes
  • Dumbbell Flyes: 3 set 12 reps, rest time 2 minutes
  • Reverse Dumbbell Flyes: 3 set 12 reps, rest time 2 minutes
  • Dumbbell press or Arnold press: 3 set 12 reps, rest time 2 minutes
  • Bicep curl or hammer curl: 3 set 12 reps, rest time 2 minutes
  • Triceps extension: 3 set 12 reps, rest time 2 minutes
  • Forearms: 3 set 12 reps, rest time 2 minutes

Lower Body & Abs

  • Dumbbell Squat: 6 set 12 reps, rest time 2 minutes
  • Dumbbell Deadlift: 6 set 12 reps, rest time 2 minutes
  • Dumbbell calf raise: 3 set 12 reps, rest time 2 minutes
  • Crunches: 2 set 20 reps, rest time 10 seconds
  • Knee to elbow: 2 set 20 reps, rest time 10 seconds
  • Reverse crunch: 2 set 20 reps, rest time 10 seconds
  • Scissor: 2 set 20 reps, rest time 10 seconds
  • Lying hip raise: 2 set 20 reps, rest time 10 seconds

Advantages of this workout:

  1. Least amount of instrument requires.
  2. All the body muscles are getting train
  3. Have proper balance of opposite muscles
  4. In 2 days simulate all the muscles, thus skipping any day in case of emergency work is easy as we have 2 more days to train the same muscles.

Equipment for Gym Setup:

Dumbbell: To perform most of the exercise like bench press, shoulder press, forearm

Yoga mat: For abs and stretching

Gym Ball: Support for Bench press, forearms, shoulder press. In case you have money and space then adjustable bench will be the safer choice.

NOTE: 

  • Just stick to the schedule.
  • Because of any reason, if skipped the exercise, then do the exercise of the day on next day. Example: Missed the lower body on Thursday then do lower body on Friday and so on.
  • Use 20 kg or less weight. For shoulder, biceps, triceps and forearm use 10 kg or less.
  • Eat something, 30 minutes before performing the exercise, prefer peanuts.
  • Drink lots of water after exercise.

You can have full workout routine for gym by clicking here

Stay connected for more update for better workout experience.

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