Start your own….”HOME GYM”

Start your own….”HOME GYM”

If you feel self-conscious about working-out with the crowd in the local gym then start your own gym at home. Provided you can motivate yourself you can do all the workouts you will ever need just by buying a few sets of dumbbells and a bench that can go from flat to incline/decline. Listed below is a range of exercises for each body part. If you are unfamiliar with designing a workout then start with an: Endurance program: of 3 sets of 15-20 reps. Rest 30-45 seconds. Start with the large muscle groups first the move to the smaller groups (IE. Legs/chest/back/shoulders/bicep/triceps.)

Follow this by a Hypertrophy Program: 3-4 sets of 8-10 reps. Rest up to 1 minute. 

Then a Strength Program:  3 sets of 3-4reps. Rest for 5 minutes between sets. If you are unsure about some of the listed exercises below then just Google them by placing dumbbell exercises in to the search engine.

LEGS: Squats/half squats/deadlifts/ forward lunges/reverse lunges/ side lunge/dumbbell swing through/toe raise/one leg toe raise/stiff legged deadlift/seated leg toe raise

CHEST: Flat bench flies/Flat bench chest press/decline chest press/pullovers/Incline chest press

BACK:  Bent over rows/ one arm dumbbell rows/over head pullovers/seated on bench bent over reverse flies

SHOULDERS: standing shoulder Military press/hammer grip shoulder press/lat raises/upright rows/shrugs/seated supported back shoulder press/front raises/hammer grip 45% raises t shoulder height

BICEP: standing bicep curls/hammer curls/45% bench curls, lying down/drop set curls/concentration curls sitting on bench with weight against knee/preacher curls

TRICEPS: Triceps off chest lying down on flat bench/triceps kickbacks/triceps extension standing behind head and shoulder/double dumbbell tricep extension off flat bench behind head.

By

John Hart

“Master’s In Education” (Disability) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

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