This is a great workout for someone who wants to build muscle at home with minimal equipment.

There are 2 pieces of equipment I would suggest purchasing:

Adjustable Dumbbells: A set of adjustable dumbbells is the most important piece of equipment to buy. Buying something like these and buying plates for them will be the most economical. Being able to add a lot of weight to your dumbbells is important; you can’t do a lot with 40 pounds after a few weeks of training.

Gold's Adjustable Dumbbells

An Adjustable Bench: An ideal bench would be one you could adjust from flat up to 90 degrees. Doesn’t have to be anything fancy at all.

Adjustable Bench

** Be sure to check your local Craigslist for good finds on used equipment!

Here is a sample schedule:

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Shoulders
  • Thursday – Arms and Core
  • Friday – Legs
  • Saturday – Off
  • Sunday – Off

 

Chest
Exercise Sets Reps
Dumbbell Flat Bench 3 12
Dumbbell Floor Press 3 12
Dumbbell Incline Flyes 3 12
Push Ups 3 AMAP

 

Back
Exercise Sets Reps
1 Arm Dumbbell Row 5 12
Dumbbell Pullover 3 12
Dumbbell Deadlift 3 12
Back Flyes 3 15

 

Shoulders
Exercise Sets Reps
Dumbbell Shrugs 3 15
1 Arm Overhead Press 3 12
Side Lateral Raise 3 12
Single Arm Dumbbell Snatch 3 12

 

Arms and Core
Exercise Sets Reps
Side Bends 3 20
Chrunched Twists 3 20
Weighted Situps 3 20
Concentration Curls 3 15
Hammer Curls 3 15
Tricep Kickback 3 15
Skull Crushers 3 12

 

Legs
Exercise Sets Reps
Goblet Squats 3 12
Seated Calf Raises 3 15
Reverse Lunges 3 12
1 Leg Straight Leg Deadlift 3 12
Overhead Squat 3 12

 

Workout Tips:

Push Ups: 3 sets of as many as you can possibly do. This is basically your burnout set so churn out some good push ups.

 

Questions or comments below!

Written by Cutty

Cutty