5 Day Minimal Equipment Home Workout

Cutty February 27, 2014 8
5 Day Minimal Equipment Home Workout
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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.

goldsadjustabledumbbells 300x300 5 Day Minimal Equipment Home Workout

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.

adjustablebench 300x174 5 Day Minimal Equipment Home Workout

** 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

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8 Comments »

  1. Joey March 5, 2014 at 2:14 pm - Reply

    Looks like fun…. will this one next month. Ill finish up march with your 4 day dumbbell work out.

  2. Joey March 17, 2014 at 10:12 pm - Reply

    Cutty, any chance you link up some of these exercises like you did with the 4 day dumbbell workout?

    • Cutty March 17, 2014 at 11:21 pm - Reply

      Link up how? I’d be glad to once I know what you mean.

      Cutty

  3. Caryl Anne April 28, 2014 at 4:11 pm - Reply

    Great information! It’s also a good idea to have the proper flooring or matting in place to ensure the safety of yourself and your home. This can help lower your risk to injury, protect the foundation of your home, and ensure oneself that you are getting the most out of your workout. Thanks for sharing your information!

    • Cutty April 28, 2014 at 10:23 pm - Reply

      Great info!

  4. cY July 18, 2014 at 10:55 am - Reply

    Thanks can you make it so the exercises can be clicked on like the 4-day dumbbell ones which links directly to the video of that exercise showing you proper form?

    • Cutty July 18, 2014 at 12:37 pm - Reply

      Yeah I will get that out here shortly!

      Cutty

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