At Home Gym Workout


Recently my husband I put together most of a home gym. We still have a few more pieces to go, but we have the major pieces. Below is the workout that I have come up with that I will be doing with the equipment that I have.
at home gym
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But first I want to share with you the equipment that we have gotten because I am super excited about having a gym in the garage!


Squat Rack


Olympic Dumbbells to use with the weight set we bought.

This weight bench which includes the bench (incline/decline), preacher curl/back extension attachment, leg curl/leg extension attachment.

We had some 5lb and 10lb dumbbells and this dumbbell set already.

Last weekend we did pick up a door frame pull up bar from Play it Again Sports but we found that our squat rack had a pull up bar with it, so we may use that randomly or just not use it.

At home Gym Workout
The things that we need are floor mats, a weight hold rack and maybe a few other things that I haven't thought of yet.

Workout

Day 1: Legs/Abs
Warm up 5-10 mins
Deadlift 5 x 10
Barbell Squats 6×10
Barbell Walking Lunges superset with
Stiffed-Leg Deadlifts 6×10
Hip Thrust 4 x 10
Leg Extensions 4×12
Leg Curls 4×12
Seated Calf Raises 3 ×15
Leg raise with dumbbell 3x15
V up 3x15
Day 2 : Back/Biceps
Pull-Ups 2×15
Bent-Over Barbell Rows 5 x 10
One Arm Dumbbell Rows 4×10
Back Extensions 4×10
Preacher Curls 5×10
Closed-Grip Bicep Curls 4×12
Day 3 : Shoulders/Abs
Seated Barbell Shoulder Press 5×10
Seated Arnold Shoulder Press superset with
Seated Bent-Over Rear Delt Raises 4×12
Standing Dumbbell Lateral Raises superset with
Front Lateral Raises 4×12
Standing Cable Crossover Rear Delts Raises 4×12
Dumbbell Shrugs 3×12
Standing Barbell Twists 4×20
Weighted Ab Crunch 4×20
Leg Raises 4×20
Day 4: Chest/Triceps
Push-ups 2×25
Barbell Bench Press 4×10
Incline Dumbbell Flyes 4×10
Dumbbell Press 4×10
Dips 3×15
Lying Close-Grip Barbell Triceps Extensions superset with Close-Grip Barbell Bench Press 4×10
Day 5: Total Body Circuit (High Tempo)
Squat to Shoulder Press 3×20
Deadlifts to Upright Rows 3×20 (Superset)
Alternating Dumbbell Curls 3×20
Skull Crushers 3×20 (Superset)
Reverse Lunge with a High Row 3×20
Assisted Pull Ups x 20 (Superset)
Curtsy Lunge on Box 3×20
Weighted Bridge 3×20 (Superset)
Assisted Pull-ups 3×20
Front Squats 3×20 (Superset)
Cardio: 2-3 20-30 minute sessions per week. For this I will be either using the elliptical we have or working on running around my development
If you try my workout, leave me a comment and tell me what you think!




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