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Home Gym Routine
General
Advanced
Dumbbell
Plan Details
The Home Gym Routine routine by lcharbonneau89 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
A great all round fitness routine for people working out at home. This routine requires a set of dumbbells, a barbell bar and some sore of cable machine ie... boweflex, Welder, powering etc. a bench would also benefit.
Routine detail
Mon
Chest, Shoulders & Back
Est. 60 min
11 exercises
Dumbbell Bench Press (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Rotational Row
3 Sets x 15 Reps
Kettlebell Alternating Floor Press
3 Sets x 15 Reps
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Barbell Rear Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 15 Reps
Band Bench Press
3 Sets x 15 Reps
Barbell Cambered Row (Prone)
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Tue
Upper Leg & Abs
Est. 63 min
11 exercises
Barbell 1/2 Squat
3 Sets x 15 Reps
Dumbbell Iron Cross
3 Sets x 15 Reps
Cable Judo Flip
3 Sets x 15 Reps
Bodyweight Wall Squat
3 Sets x 15 Reps
Mountain Climber
3 Sets x 50 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 15 Reps
Barbell Jefferson Squat
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 15 Reps
Wed
Triceps, Bicepts & Forearm
Est. 58 min
11 exercises
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 15 Reps
Barbell Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Hammer Curl (Prone)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Dumbbell High Curl
3 Sets x 15 Reps
Weight Plate Hand Squeeze
3 Sets x 15 Reps
Thu
Lower Legs, Calves & Abs
Est. 53 min
8 exercises
Barbell Seated Calf Raise
3 Sets x 35 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 35 Reps
Dumbbell Calf Raise
3 Sets x 35 Reps
Cable Leg Kickback
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Fri
Cardio
Est. 3 min
1 exercise
Zumba
1 Set
