Community Gym Setup Home Workout: Gaining lean body mass, reducing fat, improve strength and increase your metabolism, this is all possible with Community Gym Setup Home Workout plan.

Instructions:

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? andHow to Cool-down after workout?.You also must watch the video about Static Stretching to avoid Delayed onset muscle soreness. (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.

Day 1: Monday Legs, chest, Back

Legs: Exercises

Click on Any Exercise Name you can get the full guide video
1. Squat on smith machine Or Standing Squat with weights Or Dumbbell Sumo Squat
Sets:3 Reps:12 Rest:30 Seconds
2. Leg Press
Sets:3 Reps:12 Rest:30 Seconds
3. Leg Extension
Sets:3 Reps:12 Rest:30 Seconds
4. Stiff leg hamstring Dead lift with Dumbbell Or Lying Leg Curl
Sets:3 Reps:12 Rest:30 Seconds
5. Standing Dumbbell Calf Raise
Sets:3 Reps:12 Rest:30 Seconds

Chest:

3 Exercises:
1. Smith Machine- Incline Bench Press Or Incline Dumbbell Bench Press !
Sets:3 Reps:12 Rest:30 Seconds
2. Low Cable Cross Over Or Chest Press
Sets:3 Reps:12 Rest:30 Seconds
3. Decline Dumbbell Bench Press
Sets:3 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. Wide Grip Lat Pull Down
Sets:3 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:3 Reps:12 Rest:30 Seconds
3. Dumbbell Bent Over Wide Row
Sets:3 Reps:12 Rest:30 Seconds
4. Conventional Dumbbell Deadlift
Sets:3 Reps:12 Rest:30 Seconds

Day 2 – Shoulder and Trapezius, Abdominals , Calves

Shoulder and Trapezius:

4 Exercises:
1. Smith Machine Shoulder Press Or Seated Barbell Shoulder Press
Sets:3 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:3 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:3 Reps:12 Rest:30 Seconds
4. Upright Barbell Row Or Standing Dumbbell Upright Row
Sets:3 Reps:12 Rest:30 Seconds

Abdominal:

3 Exercises:
1. Weighted Long Arm Crunch ! Or X-Crunches
Sets:3 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:12 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:3 Reps:12 Rest:30 Seconds

Calves:

1 Exercise:
Smith Machine Calf Raise Or Intense 5 Minute At Home Calf Workout
Sets:5 Reps-15 Rest:30 Seconds

Day 3 – Arms

Biceps:

3 Exercises:
1. Standing Biceps Cable Curl Or Standing Normal Grip Barbell Curl
Sets:3 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl Or
Sets:3 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:3 Reps:12 Rest:30 Seconds

Triceps:

3 Exercises:
1. Cable Push Down
Sets:5 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:5 Reps:12 Rest:30 Seconds
3. Cable Bent Over Triceps Extension Or Dumbbell Standing triceps Extension
Sets:5 Reps:12 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:4 Reps:12 Rest:30 Seconds

Day 4: Thursday Legs, chest, Back

1. Standing Squat with weights Or Dumbbell Sumo Squat
Sets:3 Reps:12 Rest:30 Seconds
2. Leg Press
Sets:3 Reps:12 Rest:30 Seconds
3. Leg Extension
Sets:3 Reps:12 Rest:30 Seconds
4. Lying Leg Curl
Sets:3 Reps:12 Rest:30 Seconds
5. Standing Dumbbell Calf Raise
Sets:3 Reps:12 Rest:30 Seconds

Chest:

3 Exercises:
1. Regular Grip Flat Barbell Bench Press
Sets:3 Reps:12 Rest:30 Seconds
Pec Deck Chest Fly
Sets:3 Reps:12 Rest:30 Seconds
3. Chest Press
Sets:3 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. Wide Grip Lat Pull Down
Sets:3 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:3 Reps:12 Rest:30 Seconds
3. Dumbbell Bent Over Wide Row
Sets:3 Reps:12 Rest:30 Seconds
4. Conventional Dumbbell Deadlift
Sets:3 Reps:12 Rest:30 Seconds

OR

Instead dumbbells workout you can try Resistance band workout for Lower Body

Lower Body Resistance Band Workout:

Legs And Core Resistance Band Workout
You must have to repeat this workout video twice

Day 5 – Shoulder and Trapezius, Abdominals , Calves

Shoulder and Trapezius:

4 Exercises:
1. Seated Barbell Shoulder Press
Sets:3 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:3 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:3 Reps:12 Rest:30 Seconds
4. Upright Barbell Row
Sets:3 Reps:12 Rest:30 Seconds

Abdominal:

3 Exercises:
1. X-Crunches
Sets:3 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:12 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:3 Reps:12 Rest:30 Seconds

Calves:

1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Reps-5 Minute Rest:00 Seconds

Day 6 – Arms

Biceps:

3 Exercises:
1. Standing Normal Grip Barbell Curl
Sets:3 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:3 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:3 Reps:12 Rest:30 Seconds

Triceps:

3 Exercises:
1. Cable Push Down
Sets:5 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:5 Reps:12 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:4 Reps:12 Rest:30 Seconds

OR

Instead dumbbells workout you can try Resistance band workout for Arms

Arms Resistance Band Workout:

Arms Super Set Workout with Resistance Band
You must have to repeat this workout video twice

Day 7: Sunday

Rest – Rest for Recovery

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Disclaimer:

We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as an online fitness trainer & nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.