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Home Routine

Shared By : danc415

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 4 / 164

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Description

Using only a bench, dumbells & barbells - own ab routine at end of each day

Monday

Chest & Tricep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3
Chest		Barbell Front Raise and Pullover	60 sec	8	3
Triceps		Barbell Seated Overhead Triceps Extension	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Triceps		Dumbbell Incline Triceps Extension	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Triceps		Dumbbell Tate Press	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	8	3

Tuesday

Back & Bicep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Back		Barbell Good Morning	60 sec	8	3
Biceps		Barbell Curls Lying Against An Incline	60 sec	8	3
Back		Bent Arm Barbell Pullover	60 sec	8	3
Biceps		Barbell Lying High Bench Biceps Curl	60 sec	8	3
Back		Bent Over Two-Dumbbell Row	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Back		Dumbbell Deadlift	60 sec	8	3
Biceps		Dumbbell Preacher Curl	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Biceps		Dumbbell Zottman Curl	60 sec	8	3

Wednesday

Shoulder & Leg

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Front Raise	60 sec	8	3
Upper Legs		Barbell Full Squat	60 sec	8	3
Shoulders		Barbell Rear Delt Row	60 sec	8	3
Lower Legs		Barbell Seated Calf Raise	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Upper Legs		Barbell Lunge	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Lower Legs		Calf Raise On A Dumbbell	60 sec	8	3
Shoulders		Dumbbell Cuban Press	60 sec	8	3
Upper Legs		Barbell Zecher Squat	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3

Thursday

Chest & Tricep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3
Chest		Barbell Front Raise and Pullover	60 sec	8	3
Triceps		Barbell Seated Overhead Triceps Extension	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Triceps		Dumbbell Incline Triceps Extension	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Triceps		Dumbbell Tate Press	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	8	3

Friday

Back & Bicep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Back		Barbell Good Morning	60 sec	8	3
Biceps		Barbell Curls Lying Against An Incline	60 sec	8	3
Back		Bent Arm Barbell Pullover	60 sec	8	3
Biceps		Barbell Lying High Bench Biceps Curl	60 sec	8	3
Back		Bent Over Two-Dumbbell Row	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Back		Dumbbell Deadlift	60 sec	8	3
Biceps		Dumbbell Preacher Curl	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Biceps		Dumbbell Zottman Curl	60 sec	8	3

Saturday

Shoulder & Leg

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Front Raise	60 sec	8	3
Upper Legs		Barbell Squat	60 sec	8	3
Shoulders		Barbell Rear Delt Row	60 sec	8	3
Lower Legs		Barbell Seated Calf Raise	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Upper Legs		Barbell Lunge	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Lower Legs		Calf Raise On A Dumbbell	60 sec	8	3
Shoulders		Dumbbell Cuban Press	60 sec	8	3
Upper Legs		Barbell Zecher Squat	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3

Sunday

Everything

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Good Morning	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Shoulders		Barbell Front Raise	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3
Back		Dumbbell Deadlift	60 sec	8	3
Biceps		Dumbbell Preacher Curl	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Triceps		Dumbbell Incline Triceps Extension	60 sec	8	3

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