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.
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.
** 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
|Dumbbell Flat Bench||3||12|
|Dumbbell Floor Press||3||12|
|Dumbbell Incline Flyes||3||12|
|1 Arm Dumbbell Row||5||12|
|1 Arm Overhead Press||3||12|
|Side Lateral Raise||3||12|
|Single Arm Dumbbell Snatch||3||12|
|Arms and Core|
|Seated Calf Raises||3||15|
|1 Leg Straight Leg Deadlift||3||12|
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!