I know weird title. Anyway a few days ago I received an e-mail from
someone who wanted to know how he/she can train effectively at home.
Well, here is one example program that I think is pretty balanced and will
make you work hard. The equipment needs are minimal. The workouts can
be replaced - for example on day 1 you can train whatever...etc.
Day 1: Upper body push day - Chest/Triceps/Shoulders
Push-ups 3-5 sets x 6-12 reps
There are endless variation of push-ups. I recommend the following
progression:
1. Normal push-ups - once you can do a set of 30 reps progress;
2. Feet elevated push-ups - once you can do 3x12 progress;
3. Ring push-ups or feet elevated push-ups but with a backpack or
some sort of weight vest;
Note: For feet elevated push-ups don't use something too high. If you do
form usually goes to hell. Regular chair seems like a happy medium. You
can also add weight to the ring push-ups after you get good at it.;
Dips - 3-5 sets of as many as you can do with good form. Don't add weigth.
Make sure the push-ups take enough from you so that you cannot do dips
with extra weight. Your shoulders will thanks you. Stop one rep short of
failure.
If dips hurt your shoulder do more push-ups.
Optional: Lateral raises with books 3 - 5 sets of 12-15
Usually people won't need too much weight for lateral raises and some
heavy ass books will do it. Keep in mind that your grip will get a hard
workout too.
Day 2: Legs - Lower body
Step-ups with a weight vest - 5 x 8- 12 reps
Find something high, not a chair, that you can use for this one. The goal is
to have full range of motion. Warm-up with a few sets of bodyweight step-
ups and then add a backpack.
This exercise is a serious compound leg exercise. It's hard and requires
balance. It also hits the whole leg - front and back. Glutes will get quite
sore.
One leg calves raises - 3 x 50.
Then if you feel like it and you have the opportunity you can go for 10
minutes stair climbing.
After the workout you will feel your legs like sausages. Enjoy.
Day 3: Back/Pull
Pull-ups - 3-5 x 8-10; If you can do that add a backpack - it's gonna
hurt.
Horizontal rows - 3-5 x 8-10 If you can do that add a backpack - it's
gonna hurt.
Optional: Biceps curls - 3-5x8-10 - anyway you want;
Repeat each workout twice a week. The possible weaknesses are
hamstrings and lower back but they still get worked. You can add stuff like
band good mornings, reverse hypers (if you have a place to do them), back
extensions, planks, glute ham raises..etc.
If you work hard on this routine you won't miss the gym I promise. Yes, you
can build muscle in home unlike what they well you. Also you will save a
little money and time.
Happy Home Lifting
