Having home gym workout routines is great when your just not bothered going to the gym. Maybe it’s because the gym is too far away from home or they have a busy schedule. Everyone has their own reason.

I like to workout at home myself whenever I need a break from the gym or I don’t have much time in the day.

You don’t need a lot of equipment to get started.

All you really need are the following, especially if you are a beginner and just want to learn the basic moves of weight lifting.

You don’t have to spend a lot of money on gym equipment. I know Argos has decent gym equipment.

If it’s out of your budget, you can always buy used gym equipment on sites like Donedeal, Gumtree, Craigslist or eBay for pennies if you look around.

People are always trying to get rid of old and unused items and they really don’t care how much you offer them as long as it free’s up space in their homes.

Home Gym Equipment

Before we get right into your home gym workout routine here is a list of equipment that you can use to get you started.

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The mirror will be needed for watching your form while performing exercises like squats and dead Lifts.

Optional Equipment

Push Up Stands

Ab Wheel Roller

Body Fat Calipers

Weighted Vest

Kettle Bells

Skipping Rope

Music To Keep You Motivated

It always helps to have some of your favorite tunes on your phone that will motivate you before and while you workout.

Workout Duration

To get the most out of your home workout I suggest working out at least 5 days a week. So divide your muscle groups that you will be training over the next 4-5 days.

Your aim is to work on 1-2 muscle groups a week instead of training the same muscles everyday. Take your time and focus on proper form to avoid injury. Limit your workout to 45 minutes to one hour total.

I recommend reading Arnold’s Schwarzenegger New Encylopedia of Modern Body Building.

This book is great for learning correct form and has a whole bunch of great exercises you can do.

Home Gym Exercises

Here is a good 4 day home gym workout routine that will get you started.

Monday: Chest & Triceps Workout

Barbell Bench Press

If you don’t have a straight bar for the exercise dumbbells will do.

Muscles Worked: Pectoralis, Triceps

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

If your bench press has an angle adjuster you will be able to do decline and incline bench presses as well as train other body parts like biceps and triceps.

Dumbbell Fly’s

Muscles Worked: Pectoralis

3 Sets of 10-12 Reps

Rest: 1 Minute

Push-Ups

Muscles Worked: Pectoralis

3 Sets of 10-12 Reps

Rest: 1 Minute

Triceps Workout

Skull Crusher:

Muscles Worked: Triceps Brachii

3 Sets of 8-10 Reps

Rest: 1 Minute

Bench Dips:

Muscles Worked: Triceps Brachii

3 Sets of 8-10 Reps

Rest: 1 Minute

Tuesday: Back & Biceps Workout

Pull Ups

Muscles Worked: Latissimus Dorsi

3 Sets of 8-10 Reps

Rest: 1 Minute

Bent Over Barbell Row

Muscles Worked: Back

3 Sets of 8-10 Reps

Rest: 1 Minute

Barbell Dead Lifts

Muscles Worked: Erector Spinae

3 Sets of 8-10 Reps

Rest: 1 Minute

Biceps

Seated Dumbbell Curls (adjust bench it seated position)

Muscles Worked: Biceps Brachii

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Standing Hammer Curls

Muscles Worked: Brachioradialis

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Dumbbell Concentration Curls

Muscles Worked: Brachialis

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Dumbbell Wrist Curls (Forearm Workout)

Muscles Worked: Wrist Flexors

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Wednesday: Legs & Abs Workout

Squat

Muscles Worked: Quadriceps

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Lunges

Muscles Worked: Quadriceps, Gluteus maximus

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Abs

Laying Straight Leg Raise



Muscles Worked: Iliopsoas

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Dumbbell Russian Twist (on Stability Ball)

Muscles Worked: Obliques

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Plank

Muscles Worked: Rectus Abdominis

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Thursday: Rest Day

Friday: Shoulder/Cardio Workout

Seated Dumbbell Press

Muscles Worked: Deltoid, Anterior

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Barbell Behind Neck Press

Muscles Worked: Deltoid, Anterior

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Dumbbell Shoulder Shrugs

Muscles Worked: Trapezius

Complete 3 Sets of 10-12 Reps

Rest: 1 Minutes

Cardio

Go for a 20 minute Jog

Nutrition

As far as knowing what to eat. There’s a great book called “Anabolic Cooking” that I highly recommend.

I’m not an amazing cook myself but by reading this book you will get the healthiest nutritional food on the planet.

As far as bodybuilders are concerned 75% of building lean muscle is having a strict healthy diet plan.

The meals contained in this book are very easy to cook so you won’t have a problem.

To find out more about this book visit the official Anabolic Cooking Website Here