A home gym equipped with a cable machine, dumbbells, and a barbell offers a versatile workout environment. This setup allows individuals to perform a wide range of exercises, targeting various muscle groups effectively. The cable machine provides adjustable resistance, enhancing strength training, while dumbbells and barbells facilitate both compound and isolation movements. Such equipment not only promotes physical fitness but also enables users to tailor their workouts to meet personal goals, all within the convenience of their own space.
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. if doing bodyweight workout then your body must be proper warm-up before workout. 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. Standing Squat with weights Or Barbell Squat
Sets 3 Reps 5 Rest 30 Seconds
2. Stiff leg hamstring Dead lift with Dumbbell Or Barbell Deadlift
Sets 3 Reps 5 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 5 Rest 30 Seconds
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
Chest:
1. Flat Bench Dumbbell Chest Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
2. Decline Dumbbell Bench Press Or Wide Grip Decline Barbell Bench Press !
Sets 3 Reps 12 Rest 30 Seconds
3. Incline Dumbbell Bench Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
Back:
1. Dumbbell Floor Straight Arm Pull Over Or Wide Grip Pull Ups
Sets 3 Reps 8 Rest 1 Min
2. Bent Over Two Dumbbell Row ! Or Bent Over Barbell Row
Sets 3 Reps 5 Rest 30 Seconds
3. Single Arm Dumbbell Row
Sets 3 Reps 5 Rest 1 Min
4. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Calves, abdominal
Calves:
Exercises:
1. Dumbbell Farmer Walk on Toes
Sets 3 Reps-2 minute walk Rest 1 Min
2. The Donkey Calf Raise
Sets 3 Reps 12 Rest 1 Min
Abdominal:
1. Bottoms Up On the Mat
Sets 3 Reps 5 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 8 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 8 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 5 Rest 1 Min
Day 3 Wednesday: Shoulder & Arms
Shoulder:
Exercises:
1. Standing Front Two-Dumbbell Raise Or Seated Barbell Shoulder Press
Sets 3 Reps 8 Rest 1 Min
2. Dumbbell Standing Shoulder Press ! Or Standing Side Lateral Raise
Sets 3 Reps 8 Rest 30 Seconds
3. Dumbbell Shrugs Or Upright Barbell Row
Sets 3 Reps 8 Rest 30 Seconds
4. Standing Dumbbell Upright Row Or Seated Arnold Dumbbell Press
Sets 3 Reps 8 Rest 1 Min
Biceps:
1. Alternate Standing Hammer Curl Or Standing biceps cable Curl
Sets 3 Reps 8 Rest 1 Min
2. Dumbbell Standing Biceps Curl Or Standing Normal Grip Barbell Curl
Sets 3 Reps 8 Rest 1 Min
3. Alternate Seated Dumbbell Curl Or Reverse Barbell Curl
Sets 3 Reps 8 Rest 1 Min
Triceps:
1. Cable push down Or Dumbbell Standing triceps Extension
Sets 3 Reps 8 Rest 1 Min
2. Triceps Kickback With Dumbbell Or Decline Barbell Skull Crushers
Sets 3 Reps 8 Rest 1 Min
3. Triceps Bench Dips ( With Or Without Weights)
Sets 3 Reps 8 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl Note: you can perform this exercise with dumbbells as well.
Sets 3 Reps 12 Rest 1 Min
Day 4 Thursday: Rest
Rest For Recovery
There are physiological reasons that your body requires rest after workouts. For one, your muscles need rest so they can repair themselves and get stronger. During a training session, your muscle tissues break down, your muscles’ energy stores get depleted, and you lose fluids
Day 5 Friday: Chest & Back
Chest:
1. Flat Bench Dumbbell Chest Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
2. Decline Dumbbell Bench Press Or Wide Grip Decline Barbell Bench Press !
Sets 3 Reps 8 Rest 30 Seconds
3. Incline Dumbbell Bench Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
Back:
1. Dumbbell Floor Straight Arm Pull Over Or Wide Grip Pull Ups
Sets 3 Reps 8 Rest 1 Min
2. Bent Over Two Dumbbell Row ! Or Bent Over Barbell Row
Sets 3 Reps 5 Rest 30 Seconds
3. Single Arm Dumbbell Row
Sets 3 Reps 5 Rest 1 Min
4. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min
Day 6 Saturday: Thighs & Calves
Thighs:
Exercises:
1. Standing Squat with weights Or Barbell Squat
Sets 3 Reps 8 Rest 30 Seconds
2. Stiff leg hamstring Dead lift with Dumbbell Or Barbell Deadlift
Sets 3 Reps 5 Rest 1 Min
3. Dumbbell Sumo Squat Or Alternating Jump Lunges (Note – always be easy on body weight exercise)
Sets 3 Reps 5 Rest 30 Seconds
4. Standing Calf raise with dumbbell
Sets 3 Reps 8 Rest 30 Seconds
5. Barbell Glute Bridge
Sets 3 Reps 8 Rest 1 Min
6. Pop Squat (Note – always be easy on body weight exercise)
Sets 3 Reps 8 Rest 1 Min
Calves:
1. Intense 5 Minute At Home Calf Workout
Sets 1 Reps-5 Minute constantly
Day 7 Sunday
Rest For Recovery
You can repeat this workout program as long as u want but Please make sure u follow it properly for 8 to 12 weeks for getting full benefit.
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Disclaimer:
It is essential to recognize that a single diet and exercise regimen may not be suitable for everyone, as individual needs and responses to nutrition and physical activity can vary significantly. To achieve optimal results and minimize the risk of injury, it is highly advisable to seek a personalized diet and workout plan tailored specifically to your unique body composition, fitness level, and health goals.
By working with a qualified professional, you can ensure that your program addresses your specific requirements, allowing for a more effective and sustainable approach to health and fitness. This individualized strategy not only enhances your chances of success but also promotes a safer and more enjoyable experience as you embark on your wellness journey. So You must consult with your physician or personal trainer before following any training or diet plans on this website.
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