Do you want to get into bodybuilding but don't want to take the time to go to the gym because of lack of time or any other reason. Well then a home gym maybe for you home gyms have many ups like your workouts can be shorter, you don't have to wait to use a certain peace of equipment, and you can eat or use your supplements right after you work out.
So in this article I will give you a list of what you need a list of good supplements and a beginners program so read on below.
Here is what you need for a good home gym:
- Bench (with incline and decline ability) w/leg extension piece
- 2-3 pairs of dumbbells
- Barbell
- Free weights that you put on the barbell
- Jump rope
- Workout gloves
- Lifting belts
- Note book (so you can record your programs and stats)
- And maybe even a total gym so you can do your Seated Rows.
Supplements
Home gym equipment is not all that you will need for putting on size. You need supplements. Here is a short list below of quality supplements.
Beginners Program
This is a beginners program that should get you some small gains stick to it for 4-6 weeks.
Click Here To For a Printable Version This Workout!
Monday - Chest and biceps
Bench press - 3x6-10
Incline dumbell press - 3x8-10
Flat dumbell flyes - 3x8-10
Barbell curls - 3x6-8
Dumbell curls - 3x8-10
Hammer curls - 3x6-10
Tuesday - Off
Wednesday - Back and triceps
Bent Barbell Rows - 3x 6-10
Bent one arm dumbbell rows - 3 x 8-10
Deadlifts - 3x6-8
Bench dips - 3x10-12
Tricep extension - 3x6-10
Thursday
Shoulders
Front laterals - 3x6-8
Side laterals - 3x6-8
Dumb bell presses - 3x8-10
Dumb bell shrugs - 3x 10-12
Friday - Off
Saturday
Legs,abs, and cardio - Jump rope 10 minutes
Situps - 3x25
Crunches - 3x30
Twisted crunches - 3x25
Inclined situps - 3x15
Dumbell squats - 3x6-10
Leg extension - 3x8-10
Leg curl - 3x 6-10
Sunday - Off
Click Here To For a Printable Version This Workout!
That is it remembers to eat 4-6 meals a day each have 15-25g of protein. And drink 2 glasses of milk a day for calcium. Work out and get huge.
Click Here To Get Rock Hard Abs!
Thanks,
slackerwacker@msn.com
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