Advertisement

TRAINING TIPS

Basic At-Home Workout to Quickly Build Muscle

By  | 

Advertisement

Lifters don’t like training at home. With all the limitations working out at home brings, many forget that training needs to get changed every now and then for maximum gains.

To start having the same quality gym training right in your own home, you can start investing on kettlebells, dumbbells, stability ball, resistance bands (2-3 of different resistance), suspension trainer (TRX) and a pullup bar that goes in a doorway. Pick up some sandbags at your local hardware store (30-50 lbs) and fill a couple of milk jugs with water or heavier materials.

Here is a 3-day routine using the equipment mentioned to build strength and  target the cardiovascular system. Quick bursts of plyometric moves like tuck jumps or tabata intervals of moves like pushups take care of that. There’s a heavy focus on core work so you’ll sculpt your abs every day of the week.

1. Do each workout once per week, ideally with a day of rest between each.

2. Do the 3 workouts consecutively, then repeat the 1st workout on Friday of week 1, the 2nd workout on Friday of week 2, and so on.

3. Do a workout followed by cardio or another activity the next day, repeat throughout the week.

 

Day 1: Upper Body Push

1. Resistance Band Chest Press

Sets: 3

Reps: 8-12

Rest: 45-60

2. Tabata Pushups

Image result for man doing Tabata Pushups gif

Sets: 8

Time: 20 sec (as many reps as possible)

Rest: 10 sec

3A. Military Press (with band, kettlebells, or dumbbells)

Image result for alternating shoulder press

Sets: 3-5 (Superset)

Time: 40 sec

Rest: 15 sec

3B. Front Raise, Side Raise, Reverse Fly (with band, kettlebells, or dumbbells)Sets: 3 (Superset)

Image result for front raise

Reps: 10 (each)

Rest: 45-60 sec

4A. Triceps Press  (with band, kettlebells, or dumbbells)

Image result for man doing Triceps Press (with band, kettlebells, or dumbbells) gif

Sets: 1-2 (Superset)

Reps: 8-12

Rest: 15 sec

4B. Seated Dips

Image result for man doing Seated Dips gif

Sets: 1-2 (Superset)

Reps: 15

Rest: 45-60 sec

5. Body Saw

Image result for plank exercise gif

Sets: 1-2

Time: 30-60 sec

Rest: 30-60 sec

6. V-Sit Up

Image result for man doing V-Sit Up gif

Sets: 1-2

Reps: 15-20

Rest: 30-60 sec

 

7A.  Crunches

Image result for man doing crunches gif

Sets: 1-2 (Superset)

Reps: 15-20

Rest: 30-60

7B. Superman

Image result for superman exercise gif

Sets: 1-2 (Superset)

Reps: 15-20

Rest: 30-60 sec

Day 2: Legs

1A. Hip Thrusts (band or sandbag across hips)

Image result for bret contreras hip thrust machine

Sets: 3-5 (Superset)

Reps: 15-20

Rest: 15 sec

1B. Kettlebell Swings or Romanian Deadlift (KB, Band)

Image result for russian kettlebell swing

Sets: 3-5 (Superset)

Reps: 8-12

Rest: 60-90 sec

2A. Step Ups (KB, DB, sandbag, or bodyweight)

Image result for man doing Step Ups gif

Sets: 3-5 (Superset)

Reps: 8-12

Rest: 15 sec

2B. Tuck Jumps

Image result for tuck jump gif

Sets: 3-5 (Superset)

Reps: 5

Rest: 45-60 sec

3. Clock Lunges (KB, DB, sandbag, or bodyweight)

Image result for man doing Clock Lunges gif

Sets: 3

Reps: 15-20

Rest: 30 sec

4A. Leg Curls (TRX or band around ankles)

Image result for Leg Curls (TRX or band around ankles)

Sets: 2-3 (Superset)

Reps: 15

Rest: 45-60 sec

4B. Standing Calf Raise (KB, DB, or resistance band)

Image result for standing calf raises

Sets: 1-2 (Superset)

Reps: 15

Rest: 45-60 sec

5. Side Planks

Image result for side abs exercises

Sets: 1-2

Time: 30-60 sec (each side)

Rest: 60-90 sec

6. Bicycle Crunches

Image result for man doing Bicycle Crunches gif

Sets: 1-2

Reps: 15-20

Rest: 30-60 sec

Day 3: Upper Body Pull

1. Pullups

Image result for man doing Pullups gif

Sets: 3-5

Reps: 8-12

Rest: 45-60 sec

2. Renegade Row, Bent-Over Row, OR Band Row (KB, DB, Band)

Image result for man doing Renegade Row, Bent-Over Row, OR Band Row (KB, DB, Band) gif

Sets: 3-5

Reps: 8-12

Rest: 45-60 sec

3. Rollout (stability ball or ab wheel)

Image result for ab wheel rollout

Sets: 3

Reps: 10-15

Rest: 45-60 sec

4. Biceps Curl (KB, DB, Band)

Image result for man doing Biceps Curl gif

Sets: 3

Reps: 10 (each)

Rest: 15 sec

5. Band Twist

Image result for band twist exercise

Sets: 1-2

Reps: 8-12

Rest: 30 sec

6. Good Morning (sandbag, band around shoulders)

Image result for man doing good morning exercise with sandbag gif

Sets: 2-3

Reps: 15-20

Rest: 45-60 sec

7A. Reverse Curl

Image result for man doing good reverse dumbbell curl gif

Sets: 1-2 (Superset)

Reps: 15

Rest: 45-60 sec

7B. Bicycle Crunches

Image result for man doing Bicycle Crunches gif

Sets: 1-2 (Superset)

Reps: 40-60 sec

Rest: 30-45 sec

8. Supermans

Image result for superman exercise gif

Sets: 1-2

Reps: 15-20

Rest: 30-45 sec

Advertisement