3 Days Home Workout
3 Days Home Workout
If you have bench and squat rack that is already very very good.
So far a 3 days/week workout routine would look this way:
DAY 1
Chest
Bench Press 4x 20-12 reps (start with small weight and increase or if there is no one to spot just keep the same weight)
Inclinde Bench Press 3x15-12reps
Triceps
Skull Crusher 4x20-12
Barbell Triceps Extension 3x15-12
Front Delts
Dumbell Front Raise 4x20-12
Abs
For abs choose any two exercises you want and do 4 sets at 30 reps for each.
DAY 2 OFF
DAY 3
Quads
Leg Squats 4x20-12
Hamstrings
Barbell Straight Leg Deadlift 3x12
Lateral Delts
Dumbbell Lateral Raise 3x12
Abs
For abs choose any two exercises you want and do 4 sets at 30 reps for each.
DAY 4 OFF
DAY 5
Back
Pull Ups 4xmax or Underhand Inverted Row (high bar) 4xmax
Dumbbell Bent-over Row 4x20-12
Biceps
Barbell Curl or Dumbell Curls (you can do one exercise two weeks one and the othey way round) 4x20-12
Dumbell Concentration Curls 3x15-12
Abs
For abs choose any two exercises you want and do 4 sets at 30 reps for each.
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