Community Gym Setup Home Workout: Gaining lean body mass, weigh loss, full body toning, 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. Standing Squat with weights
Sets:2 Reps:12 Rest:30 Seconds
2. Dumbbell Sumo Squat
Sets:2 Reps:12 Rest:30 Seconds
3. Leg Extension
Sets:2 Reps:12 Rest:30 Seconds
4. Stiff leg hamstring Dead lift with Dumbbell
Sets:2 Reps:5 Rest:30 Seconds
5. Standing Dumbbell Calf Raise
Sets:2 Reps:12 Rest:30 Seconds
Chest:
3 Exercises:
1. Incline Dumbbell Bench Press !
Sets:2 Reps:12 Rest:30 Seconds
2. Incline cable chest press
Sets:2 Reps:12 Rest:30 Seconds
3. Bent Knee Push Ups
Sets:2 Reps:12 Rest:30 Seconds
Back:
3 Exercises:
1. Seated Lat Row
Sets:2 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:2 Reps:8 Rest:30 Seconds
3. Standing Cable Pushdown
Sets:2 Reps:8 Rest:30 Seconds
Day 2 – Shoulder and Trapezius, Abdominals , Calves
Shoulder and Trapezius:
4 Exercises:
1. Standing/Seated Cable Shoulder Press or Dumbbell Standing Shoulder Press !
Sets:2 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:2 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:2 Reps:12 Rest:30 Seconds
4. Standing Dumbbell Upright Row
Sets:2 Reps:12 Rest:30 Seconds
Abdominal:
3 Exercises:
1. Opposite Arm and Leg Raise
Sets:2 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:2 Reps:5 Rest:30 Seconds
3. Cable trunk rotation
Sets:2 Reps:12 Rest:30 Seconds
Calves:
1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Time: 5 Minute
Day 3 – Arms
Biceps:
3 Exercises:
1. Standing Biceps Cable Curl or Alternate Seated Dumbbell Curl
Sets:2 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:2 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:2 Reps:12 Rest:30 Seconds
Triceps:
3 Exercises:
1. Cable Triceps push Down
Sets:2 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:2 Reps:12 Rest:30 Seconds
3. Dumbbell Standing triceps Extension
Sets:2 Reps:12 Rest:30 Seconds
Forearms:
1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:2 Reps:12 Rest:30 Seconds
Day 4: Thursday Legs, chest, Back
Legs: Exercises
Click on Any Exercise Name you can get the full guide video
1. Standing Squat with weights
Sets:2 Reps:12 Rest:30 Seconds
2. Dumbbell Sumo Squat
Sets:2 Reps:12 Rest:30 Seconds
3. Leg Extension
Sets:2 Reps:12 Rest:30 Seconds
4. Stiff leg hamstring Dead lift with Dumbbell
Sets:2 Reps:5 Rest:30 Seconds
5. Standing Dumbbell Calf Raise
Sets:2 Reps:12 Rest:30 Seconds
Chest:
3 Exercises:
1. Incline Dumbbell Bench Press !
Sets:2 Reps:12 Rest:30 Seconds
2. Incline cable chest press
Sets:2 Reps:12 Rest:30 Seconds
3. Bent Knee Push Ups
Sets:2 Reps:12 Rest:30 Seconds
Back:
3 Exercises:
1. Seated Lat Row
Sets:2 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:2 Reps:8 Rest:30 Seconds
3. Standing Cable Pushdown
Sets:2 Reps:8 Rest:30 Seconds
Day 5 Friday – Shoulder and Trapezius, Abdominals , Calves
Shoulder and Trapezius:
4 Exercises:
1. Standing/Seated Cable Shoulder Press or Dumbbell Standing Shoulder Press !
Sets:2 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:2 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:2 Reps:12 Rest:30 Seconds
4. Standing Dumbbell Upright Row
Sets:2 Reps:12 Rest:30 Seconds
Abdominal:
3 Exercises:
1. Opposite Arm and Leg Raise
Sets:2 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:2 Reps:5 Rest:30 Seconds
3. Cable trunk rotation
Sets:2 Reps:12 Rest:30 Seconds
Calves:
1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Time: 5 Minute
Day 6 Saturday – Arms
Biceps:
3 Exercises:
1. Standing Biceps Cable Curl or Alternate Seated Dumbbell Curl
Sets:2 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl Or
Sets:2 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:2 Reps:12 Rest:30 Seconds
Triceps:
3 Exercises:
1. Cable Triceps push Down
Sets:2 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:2 Reps:12 Rest:30 Seconds
3. Dumbbell Standing triceps Extension
Sets:2 Reps:12 Rest:30 Seconds
Forearms:
1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:2 Reps:12 Rest:30 Seconds
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.
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