Scooby's Home Bodybuilding Workouts
Home Workout Plans
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Scooby's Home Bodybuilding Workouts Home Workout Plans |
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If you have been lifting more than 6 months, an intermediate routine is appropriate for you. At this stage you have the feel for the exercises and are starting to push yourself harder so you get sore the day after the workout. Because you are pushing yourself harder, it takes you longer to recover between workouts so only work each body part once a week to allow the muscles time to rebuild themselves.
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Intermediate Home Workout |
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Mon |
Chest: 3 sets of dumbbell flys, 6-12 reps per set with 60s between sets. 3 sets of dumbbell press, 6-12 reps per set with 60s between sets. 3 sets of pushups, as many reps as you can do with 60s between sets. Triceps: 3 sets of french press, 6-12 reps per set with 60s rest between sets. Abs: 3 sets of crunches, as many as you can do with 60s rest between sets Time Required - 30 minutes |
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Tue |
Cardio: jog, brisk walk or bike Time Required - 30 minutes
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Wed |
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of dumbbell rows, 6-12 reps per set with 60s rest between sets. Biceps: 3 sets of dumbbell curls, 6-12 reps per set with 60s rest between sets. 3 sets of underhand grip pullups (pull-ups), as many reps as you can do with 60s rest between sets. Abs: 3 sets of crunches, as many as you can do with 60s rest between sets Time Required - 30 minutes |
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Thu |
Cardio: jog, brisk walk or bike Time Required - 30 minutes
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Fri |
Shoulders: 3 sets of alternate shoulder press, 6-12 reps per set with 60s rest between sets. 3 sets of side raises, 6-12 reps per set with 60s rest between sets. Legs: 6 sets of lunges, 6-12 reps per set with 60s rest between sets Abs: 3 sets of crunches, as many as you can do with 60s rest between sets Time Required - 30 minutes |
| Sat |
Cardio: jog, brisk walk or bike Time Required - 30 minutes |
| Sun | rest |
| time = 3.0hrs/week |
Important Things To Remember:
with bodybuilding home exercise workouts, form is key - do slow movements, nothing jerky! If you want to build muscle, you need to make the muscles work harder. Just remember that cheating lets your muscles get away with doing less which just wastes your time as well as risks injury.
with bodybuilding home exercise workouts, stretching can do more harm than good - do warm up sets to prevent injury, only stretch if you are experienced doing it. Stretching is great for the body but poorly done stretches will injure - take a yoga class and learn to stretch correctly.
with bodybuilding home exercise workouts, FOCUS on what you are doing - don't let housework distract you. Your workout time should be 100% about building muscle, increasing flexibility, and cardiovascular health. If you cant think of anything to do between sets, use a reference book of exercises and design a new workout for next week. Visualize your pumped muscle doing the work, visualize how much bigger you want it.
with bodybuilding home exercise workouts, more is not better so be careful of overtraining. To maximize muscle growth, you need to experiment and find out what workout frequency works for your body. Stick to the training schedules I recommend until you feel competent to come up with your own.
with bodybuilding home exercise workouts, it is important that you do not hold your breath.
with bodybuilding home exercise workouts, goals are very important - know what you are doing and why.
Lifting weights is only 1/3 the battle. If you want your muscles to grow, you need proper nutrition and rest.
with bodybuilding home exercise workouts, keep track of your progress in a notebook
in bodybuilding for fitness, cardio is even more important than building muscle. If you are limited in time, give priority to cardio. In my home workout section I show a "no-time" workout which lets you build some muscle and get cardio with only 90 minutes a week.