Need a home workout routine

Which workout routine or program is best for your fitness goal? Post your programs here!

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aryan007
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Need a home workout routine

Post by aryan007 »

Hi,
I need a home workout routine.

I got

2 adjustable dumbbells
1 triceps bar
8 20 pounds plates
2 20 pounds fixed dumbbells.

main goal is to gain mass.
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Boss Man
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Re: Need a home workout routine

Post by Boss Man »

what do you mean by tricep bar and also have you got a workout bench?
aryan007
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Re: Need a home workout routine

Post by aryan007 »

Boss Man wrote:what do you mean by tricep bar and also have you got a workout bench?
By tricep bar I mean the bar which is used to perform Lying Triceps Extensions

No I dont have a workout bench. I do the exercises lying on the floor.
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Boss Man
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Re: Need a home workout routine

Post by Boss Man »

Have you got any ability to purchase a bench. It would not be something that would massively hinder your ability to do a home workout with the equipment you've got, but it would be useful to you.

We can still proceed with this situation anyway if you couldn't do that, as there are standing exercises and exercises using a seat or chair that can be incorporated into the home workout.
aryan007
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Re: Need a home workout routine

Post by aryan007 »

Boss Man wrote:Have you got any ability to purchase a bench. It would not be something that would massively hinder your ability to do a home workout with the equipment you've got, but it would be useful to you.

We can still proceed with this situation anyway if you couldn't do that, as there are standing exercises and exercises using a seat or chair that can be incorporated into the home workout.
I will purchase a bench soon but in the meantime please prescribe a routine that I can perform with the equipment that I have.

Thanks for your reply.
aryan007
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Re: Need a home workout routine

Post by aryan007 »

@ Boss Man
Any ideas ?
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Boss Man
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Re: Need a home workout routine

Post by Boss Man »

As for the training you could do a schedule something like this

Dumbbell squats, 2 sets, 10 reps

Dumbbell lunges, 2 sets, 10 reps

Dumbbell deadlifts, 2 sets, 10 reps

Arnold press, 2 sets, 10 reps

dumbbell rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

for squats and lunges and deadlifts I'd adjust your dumbbells to around 5kg initially. Shrugs, dumbbell rows and arnold press 2kg,
aryan007
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Re: Need a home workout routine

Post by aryan007 »

Just one question. No direct arm workout ?
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Boss Man
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Re: Need a home workout routine

Post by Boss Man »

No need, because row and press movements, work biceps and triceps indirectly.

Direct stuff could be added in at a later date, but I feel you don't need it initially for the first around 6 weeks, until your workout is established and you are hitting around about your max lift for reps on all the weighted movements.
aryan007
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Re: Need a home workout routine

Post by aryan007 »

Boss Man wrote:No need, because row and press movements, work biceps and triceps indirectly.

Direct stuff could be added in at a later date, but I feel you don't need it initially for the first around 6 weeks, until your workout is established and you are hitting around about your max lift for reps on all the weighted movements.
Got it. Thanks.
aryan007
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Re: Need a home workout routine

Post by aryan007 »

@Boss Man
Sorry to bother you again but I see no exercises for pectoral/chest.
Did you avoid it coz I dont have a bench ?
Can I do push ups ?
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Boss Man
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Re: Need a home workout routine

Post by Boss Man »

Arnold Press, works chest.
aryan007
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Re: Need a home workout routine

Post by aryan007 »

I followed you routine for the first time today.

I can hardly walk :Hahabonk:

I will come back after 6 weeks (Thursday, 5 July 2018) for a new routine.

Thanks a lot.
rvn2590@yahoo.com
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Re: Need a home workout routine

Post by rvn2590@yahoo.com »

Don't forget about the value of body weight exercises! Pushups, bw squats, leg raises, sit ups etc.
kamoka
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Re: Need a home workout routine

Post by kamoka »

Hi,

There are many ways to work out in your home and you might not need equipment's if you are burning some calories you can do while you are doing laundry.
Burning some calories require some body motion and you can do even in your daily routine while on bed or cleaning or setting up bed.
See below thread for work out at home

https://renuebyscience.com/forums/viewt ... eet#p12666
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