Tuesday, September 28, 2010

My Current At Home Workout Routine

I used to go to a public gym but for the past year or so I've just been working out at home. You can still get a decent workout at home; you just need a couple pieces of very basic, relatively cheap equipment and some creativity. To get a solid workout from home, you should at least own a pair of moderately heavy dumbbells and a pull up bar you can use on a door frame -- in my case, the Iron Gym. I used to follow a split training routine where I trained about 5-6 times a week and train one body part per day of the week but training at home has made a full body workout routine done 2-3 times a week more practical and realistic. Here is my current full body workout routine I do at home about 2 times a week.

I start at the top of body and work my way down. So, first comes the traps. I do 3-4 sets of DB shrugs using my moderately heavy dumbbells for about 15-20 reps.

Next come the shoulders. I start with the front delts. I usually do DB presses for 3-4 sets, 12-15 reps.

Now the side delts. I do DB lateral raises, 3-4 sets, 12-15 reps.

The rear delts. DB rear delt raises, 3-4 sets, 12-15 reps.

Now before I do my chest or back I do arms. I start with biceps, usually do alternating DB curls mixed with hammer curls, 3-4 sets, 10-12 reps.

Triceps I do one arm DB overhead extensions mixed with partial dips (on the kitchen counter top for example where the two edges come together and form a right angle where I can slip in between and do dips), 3-4 sets, 10-12 reps.

Now chest. I do dips and/or push ups. 3-4 sets to near failure -- dips that's usually about 20-25 reps and push ups that's usually about 30-40 reps.

Back. I do pull ups on a door frame with the Iron Gym. I do 3 sets to failure, usually about 10-12 reps per set.

I'll be honest; I rarely train legs nowadays but when I do every now and then I do bodyweight squats holding the dumbbells and stiff legged deadlifts with the dumbbells. For calves I do bodyweight calve raises holding the dumbbells and sometimes high rep jumping jacks.


  1. You should get big in no time with that routine :) Just sharing some love ;P

  2. Hey yo nice stuff i'll be sure to be using this!

  3. great information you have here. Always looking for new routines!

  4. I should start working out like this...

  5. Started working out too recently, mostly just eating healthy tho... No more fastfood really does miracles

  6. @stefano yeah ive been slacking on execrcise but just eating healthy keeps me trim


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