Getting Ripped Home Gym 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? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Legs, chest & Back

Legs:

Exercises:
1. Barbell Squat
Sets 3 Reps 12 Rest 1 Min
2. Barbell Deadlift
Sets 3 Reps 12 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 5 Reps 15 Rest 1 Min

Chest:

1. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Bowlflex Chest Press
Sets 3 Reps 15 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Sets 3 Reps 15 Rest 1 Min

Back:

1. Single Arm Dumbbell Row
Sets 3 Reps 20 Rest 1 Min
2. Wide Grip Lat Pull Down
Sets 5 Reps 15 Rest 1 Min
3. Super Man with Twist
Sets 4 Reps 15 Rest 1 Min

Day 2 Tuesday: Calves, abdominal and cardio

Calves:

Exercises:
1. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 12 Rest 1 Min
2. Seated Calf Raise Toes Pointed Outward
Sets 3 Reps 12 Rest 1 Min

Abdominal:

1. Bottoms Up On the Mat
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 12 Rest 1 Min

Cardio:

High intensity interval training
Total Sprints: 10-15 Total
Time: 20 to 30 Minute
How to do It: You can Sprint with Full intensity for 1 Min on Any Cardiovascular equipment like treadmill, cross trainer, recumbent bike, Upright bike, spinning bike or cardio rowing machine or outdoor sprinting For Complete the Sprint. After completing the sprint you can slow Down But u cannot stop completely. But In Beginning if you find it very challenging you can take rest 1 to 2 min but don’t get your body cool down. Then Repeat the same for 10-15 Times for Complete the Total Sprints.

Day 3 Wednesday: Shoulder & Arms

Shoulder:

Exercises:
1. Seated Barbell Shoulder Press
Sets 4 Reps 12 Rest 1 Min
2. Standing Cable Shoulder Press
Sets 4 Reps 12 Rest 1 Min
3. Upright Barbell Row
Sets 4 Reps 12 Rest 1 Min

Biceps:

1. Dumbbell Standing Biceps Curl
Sets 3 Reps 12 Rest 1 Min
2. Standing Normal Grip Barbell Curl
Sets 3 Reps 12 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min

Triceps:

1. Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min
2. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min

Forearms:

1. Seated Palm Up Barbell Wrist Curl
Sets 5 Reps 12 Rest 1 Min

Day 4 – Abdominals

3 Exercises:
1. X-Crunches
Sets:3 Reps:15 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:15 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:4 Reps:15 Rest:30 Seconds
4. Machine Crunches
Sets:4 Reps:15 Rest:30 Seconds

Day 5 Friday: Upper Body

Exercises:

1. Walk Down to Push ups
Sets 4 Reps 12 Rest 1 Min
2. Bent Knee Push-Ups
Sets 4 Reps 12 Rest 1 Min
3. Super Man With Twist
Sets 3 Reps 12 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Lower Body

Exercises:
1. Body Weight Bench Squat
Sets 4 Reps 12 Rest 1 Min
2. Donkey Kicks
Sets 4 Reps 12 Rest 1 Min
3. Toes Jump Walk
Sets 3 Reps 12 Rest 1 Min
4. Opposite heel tap Jump
Sets 3 Reps 12 Rest 1 Min
5. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min

Day 7 – Rest

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Disclaimer:

We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.