Men's Workouts At Home
Whether you are an experienced professional or a beginner in strength training, training at home is a great option when you can not get to the gym or you need to change the pace.
The following home exercises require a limited amount of equipment. In addition, some movements can be replaced by bodyweight exercises, in which you use your own weight as support.
These exercises can be a weekly routine for beginners or cyclical to provide several sessions per week for experienced training.
If your goal is to lose weight, you can add cardio exercise between classes, such as running or cycling.
Required equipment: flat bench for weight, appropriate adjustable dumbbells according to your level of experience.
If you are just getting started, you can visit a specialty store for expert advice on choosing the right equipment. But if you know what you are looking for, you can buy adjustable dumbbells online.
Rest intervals: 60-90 seconds
Day 1: Legs, shoulders and pressure
Legs: squat with dumbbells - 3 sets of 6-8 reps
Shoulders: bench press while standing - 3 sets of 6-8 repetitions
Legs: push with dumbbells - 2 sets of 8-10 repetitions for each leg
Shoulders: pull the dumbbells in a vertical position - 2 sets of 8-10 repetitions
Knee ligaments: Romanian posture traction with dumbbells - 2 sets of 6-8 repetitions
Shoulders: Side Lights - 3 Sets of 8-10 Repeats
Calves: calf sit sit up - 4 approaches for 10-12 repetitions
Abs: pull-ups with raised legs - 3 sets of 10-12 repetitions
Day 2: chest and back
Chest: dumbbell press or floor press - 3 sets of 6-8 repetitions
Back: pull-ups with dumbbells in a slope - 3 sets of 6-8 repetitions
Chest: Swing with dumbbells - 3 sets of 8-10 repetitions
Back: pull dumbbells on one arm - 3 sets of 6-8 reps
Chest: push-ups - 3 sets of 10-12 repetitions
Back / chest: jerseys with dumbbells - 3 sets of 10-12 repetitions
Day 3: Hands and pressure
Biceps: alternating turns on the biceps - 3 sets of 8-10 repetitions for each arm
Triceps: triceps extension over the head - 3 sets of 8-10 repetitions
Biceps: Twist with dumbbells while sitting - 2 sets of 10-12 reps on each arm
Triceps: pocket lying - 2 sets of 10-12 repetitions
Biceps: concentrated turns - 3 sets of 10-12 repetitions
Triceps: Backlash with dumbbells - 3 sets of 8-10 repetitions per arm
Abs: bar - 3 approaches for 30 seconds
