Home Gym Workout Routines Part 1

For these workout routines to be executed smoothly and effectively, you need to have at least a pair of dumbbells that have adjustable weights from 15 pounds each side up to at least 40 pounds each side. This also depends on your strength and experience. You would also need a workout bench and matt.

Before attempting any of these home gym workout routines, you should be in workout gear and wear shoes. Warm up properly before attempting any of the workouts. Do 5 minutes of stretching. If you have a cardio machine, hop on the cardio machine for 5 minutes. If you do not have one, then stretch out for 5 minutes to loosen up the muscles.

Home Gym Workout Routines: Chest And Biceps Workouts

 
Push ups Workout

   

3 sets, 15c reps each set

 Flat bench dumbbell chest press Workout

   

3 sets, set 1: 15 reps, set 2: 12 reps, set 3: 10 reps

 Flat Dumbbell chest fleys Workout

   

 4 sets

1 set: 15 reps, 2 set: 12 reps, 3 set 10 reps

On the fourth set, do a drop set, start heavy with low reps and the lower the weights and increase the reps.

 Standing alternate dumbbell biceps curls Workout

   

 3 sets

1 set: 12 reps, 2 set: 10 reps, 3 set: 8 reps

 Standing bicep curls 21’s Workout

2 sets: each set 21 reps. Do 7 reps bottom half, 7 upper half and 7 full range. Do both arms at the same time.

 Standing Hammer curls Workout

      

 2 sets

1 set: 10 reps, 2 set: 8 reps

The rest between workout sets should be around 1 to 1 minute 30 seconds. Always challange yourself on the weights. Go up on weights if it is too light for you!