My Own Workouts At Home

I have lifted weights and done workouts with other resistance equipment about 50 years. Last 20 of them my gym has been at home, where I have all the most important tools for muscle and cardio training.

Just now (May 2018) I am training three times (Monday-Wednesday-Friday) a week with weights and on five mornings before a breakfast I do a cardio workout (30-60 minutes), which is an outdoor walking or biking. Here is a review of my workouts at home.


1. Chest, Shoulders and Triceps (Monday)

Warm-Up

First I do a light dynamic stretching and Pilates roll-outs.Then I do two warmup rounds with the three exercises below.

Weight Training

I train with triple sets. In the other words, the three movements are done without any rests between.
Between the rounds I rest 90 seconds. These 30 sets take about 30 minutes.

Cool-Down

I do a light static stretching and roll-outs with Pilates Foam Roller.


2. Back, Biceps and Forearms (Wednesday)

Warm-Up

The same regimen as in the previous workout.

Weight Training

Here are the same principles as in workout 1.
I use my Total Gym 1000 with a barbell as an additional resistance for Lat Pull Down.

When doing Seated Dumbbell Row, I am only in a slight bent over position, in which dumbbells are lifted towards hamstrings and kept there about three seconds. This way both upper back and traps get resistance.

Between the rounds I rest 90 seconds. These 30 sets take about 35 minutes.

Cool-Down

Cool down is the same as in the previous workout.


3. Thighs, Calves and Abs (Friday)

Warm-Up

I start this first workout again with dynamic stretching a couple of minutes. At the end there are roll-outs with a Pilates Foam Roller (for back) and High Roller (for thighs).

Weight Training

Here are the same principles as in workout 1 and 2.

 Between the rounds I rest 90 seconds. These 30 sets take about 40 minutes.
Cool-Down

My cool-down consists again on a light static stretching and roll-outs with Pilates Foam Roller and High Roller.


Conclusion

My program above is not for a beginner or a man who has not done any workouts during last years. It is for an intermediate or even advanced trainer, with a miscellaneous home workout equipment.

You are going to find here on my website several home workout program and equipment offers. Stay tuned.

If you have any questions about workouts, nutrition or any other topics concerning to muscle building, send them via email into questions.arto@gmail.com.


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