Home Gym Workout Routines For Beginners

home gym workout routines

Having home gym workout routines is great when your just not bothered going to the gym. Maybe it’s because the gym is too far away from home or they have a busy schedule. Everyone has their own reason.

I like to workout at home myself whenever I need a break from the gym or I don’t have much time in the day.

You don’t need a lot of equipment to get started.

All you really need are the following, especially if you are a beginner and just want to learn the basic moves of weight lifting.

You don’t have to spend a lot of money on gym equipment. I know Argos has decent gym equipment.

If it’s out of your budget, you can always buy used gym equipment on sites like DonedealGumtree, Craigslist or eBay for pennies if you look around.

People are always trying to get rid of old and unused items and they really don’t care how much you offer them as long as it free’s up space in their homes.

Home Gym Equipment

Before we get right into your home gym workout routine here is a list of equipment that you can use to get you started.

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dumbbell barbell set

Dumbbell & Barbell Set

adjustable weight bench

Adjustable Bench

pull up bar

Pull-up Bar

Exercise Mat (For ab exercises, etc)

Exercise Mat

stability ball

Stability Ball

full lenght mirror

Full Length
Mirror

weighing scales

Weighing Scales

squat rack

Squat Rack

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The mirror will be needed for watching your form while performing exercises like squats and dead Lifts.

Optional Equipment

  • Push Up Stands
  • Ab Wheel Roller
  • Body Fat Calipers
  • Weighted Vest
  • Kettle Bells
  • Skipping Rope

Music To Keep You Motivated

It always helps to have some of your favorite tunes on your phone that will motivate you before and while you workout.

Workout Duration

To get the most out of your home workout I suggest working out at least 5 days a week. So divide your muscle groups that you will be training over the next 4-5 days.

Your aim is to work on 1-2 muscle groups a week instead of training the same muscles everyday. Take your time and focus on proper form to avoid injury. Limit your workout to 45 minutes to one hour total.

The New Encyclopedia of Modern Bodybuilding

Highly Recommend This

I recommend reading Arnold’s Schwarzenegger New Encylopedia of Modern Body Building.

This book is great for learning correct form and has a whole bunch of great exercises you can do.

Home Gym Exercises

Here is a good 4 day home gym workout routine that will get you started.

Monday: Chest & Triceps Workout

bench pressBarbell Bench Press
If you don’t have a straight bar for the exercise dumbbells will do.

Muscles Worked: Pectoralis, Triceps

Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

If your bench press has an angle adjuster you will be able to do decline and incline bench presses as well as train other body parts like biceps and triceps.

dumbbell flysDumbbell Fly’s

Muscles Worked: Pectoralis
3 Sets of 10-12 Reps
Rest: 1 Minute

Push up WidePush-Ups

Muscles Worked: Pectoralis
3 Sets of 10-12 Reps
Rest: 1 Minute

Triceps Workout

skull crushersSkull Crusher:

Muscles Worked: Triceps Brachii
3 Sets of 8-10 Reps
Rest: 1 Minute

bench dip heals on floorBench Dips:

Muscles Worked: Triceps Brachii
3 Sets of 8-10 Reps
Rest: 1 Minute

Tuesday: Back & Biceps Workout

wide grip pullupPull Ups

Muscles Worked: Latissimus Dorsi
3 Sets of 8-10 Reps
Rest: 1 Minute

 

bent over rowBent Over Barbell Row

Muscles Worked: Back
3 Sets of 8-10 Reps
Rest: 1 Minute

Barbell Dead Lifts

deadlift

Muscles Worked: Erector Spinae
3 Sets of 8-10 Reps
Rest: 1 Minute

Biceps

Incline Curl DumbbellSeated Dumbbell Curls (adjust bench it seated position)

Muscles Worked: Biceps Brachii
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

standing hammer curlsStanding Hammer Curls

Muscles Worked: Brachioradialis

Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

Dumbbell ConcentrationCurlDumbbell Concentration Curls

Muscles Worked: Brachialis
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

 

Dumbbell Wrist CurlDumbbell Wrist Curls (Forearm Workout)

Muscles Worked: Wrist Flexors
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

Wednesday: Legs & Abs Workout

Barbell SquatsSquat

Muscles Worked: Quadriceps
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

 

dumbbell lunge quadLunges

Muscles Worked: Quadriceps, Gluteus maximus
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

Abs

Lying Straight Leg RaiseLaying Straight Leg Raise

Muscles Worked: Iliopsoas
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

 

russian twist ballDumbbell Russian Twist (on Stability Ball)

Muscles Worked: Obliques
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

 

plankPlank

Muscles Worked: Rectus Abdominis
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

Thursday: Rest Day

Friday: Shoulder/Cardio Workout

Dumbbell Shoulder PressSeated Dumbbell Press

Muscles Worked: Deltoid, Anterior
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

 

Barbell seated Behind Neck PressBarbell Behind Neck Press

Muscles Worked: Deltoid, Anterior
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

 

Dumbbell Shoulder ShrugsDumbbell Shoulder Shrugs

Muscles Worked: Trapezius
Complete 3 Sets of 10-12 Reps
Rest: 1 Minutes

Cardio

Go for a 20 minute Jog

Nutrition

anabolic cookingAs far as knowing what to eat. There’s a great book called “Anabolic Cooking” that I highly recommend.

I’m not an amazing cook myself but by reading this book you will get the healthiest nutritional food on the planet.

As far as bodybuilders are concerned 75% of building lean muscle is having a strict healthy diet plan.

The meals contained in this book are very easy to cook so you won’t have a problem.

To find out more about this book visit the official Anabolic Cooking Website Here

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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