Our 3 At-home Workout to Quickly Build Muscle

It’s quite understandable if many weight lifters don’t like working out at home. We all know the limitations and the horror of getting limited to bodyweight routines alone. Many equate limited muscle gains whenever one does this kind of workout. However, the truth is, you need to change your training by switching the ways you train your muscles for maximum gains.

The good news is that you don’t need fancy machines or even several pieces of not-so-fancy equipment to do just that.

Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

“Depending on how much you want to spend, you can get a great workout for less than $100-200 investment,” says NSCA trainer Nick Clayton. “Kettlebells and dumbbells are a great investment but can be expensive if you’re buying different sizes,” says Clayton, “I recommend picking up a stability ball, resistance bands (2-3 of varying resistance), a suspension trainer (TRX) and a pullup bar that goes in a doorway. You can also pickup some sandbags at your local hardware store (30-50 lbs) and fill a couple of milk jugs with water or heavier materials—you’ll have everything you need!” Clayton designed the following 3-day routine that uses bodyweight and those pieces of equipment. Note that in some places, we’ve noted you could also use dumbbells or kettlebells—if you like and if you have them on hand.

Though it’s divided in to three days, each workout in this muscle-buidling plan will hit most major muscle groups and build strength, yet also target your cardiovascular system with quick bursts of plyometric moves like tuck jumps or tabata intervals of moves like pushups. Plus, in each routine there’s a heavy focus on core work so you’ll sculpt your abs every day of the week to boot. You can work these workouts in to your routine in any of these three ways, per Clayton:

1. Do each workout once per week, ideally with a day of rest between each.

2. Do the 3 workouts consecutively, then repeat the 1st workout on Friday of week 1, the 2nd workout on Friday of week 2, and so on.

3. Do a workout followed by cardio or other activity the next day, repeat throughout the week.

 

Day 1: Upper Body Push

Image result for man working out at home upper body part

1. Resistance band chest press 
Sets: 3
Reps: 8-12
Rest: 45-60

2. Tabata pushups
Sets: 8
Time: 20 sec (as many reps as possible)
Rest: 10 sec

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Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

3A. Military press (with band, kettlebells, or dumbbells)
Sets: 3-5 (Superset)
Time: 40 sec
Rest: 15 sec

3B. Front raise, side raise, reverse fly (with band, kettlebells, or dumbbells)
Sets: 3 (Superset)
Reps: 10 (each)
Rest: 45-60 sec

4A. Triceps press  (with band, kettlebells, or dumbbells)
Sets: 1-2 (Superset)
Reps: 8-12
Rest: 15 sec

4B. Seated dips
Sets: 1-2 (Superset)
Reps: 15
Rest: 45-60 sec

5. Planks or Body saw 
Sets: 1-2
Time: 30-60 sec
Rest: 30-60 sec

6. V-sit up
Sets: 1-2
Reps: 15-20
Rest: 30-60 sec

7A.  Crunches
Sets: 1-2 (Superset)
Reps: 15-20
Rest: 30-60

7B. Supermans
Sets: 1-2 (Superset)
Reps: 15-20
Rest: 30-60 sec

Day 2: Legs

1A. Hip thrusters (band or sandbag across hips)
Sets: 3-5 (Superset)
Reps: 15-20
Rest: 15 sec

Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

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1B. Kettlebell swings or Romanian deadlift (KB, Band)
Sets: 3-5 (Superset)
Reps: 8-12
Rest: 60-90 sec

2A. Step ups (KB, DB, sandbag, or bodyweight)
Sets: 3-5 (Superset)
Reps: 8-12
Rest: 15 sec

2B. Tuck jumps or Ice skaters
Sets: 3-5 (Superset)
Reps: 5
Rest: 45-60 sec

3. Clock lunges (KB, DB, sandbag, or bodyweight)
Sets: 3
Reps: 15-20
Rest: 30 sec

4A. Leg curls (TRX or band resisted (around ankles))
Sets: 2-3 (Superset)
Reps: 15
Rest: 45-60 sec

4B. Standing calf raise (KB, DB, or resistance band)
Sets: 1-2 (Superset)
Reps: 15
Rest: 45-60 sec

5. Side planks 

Image result for man doing side planks at home

Sets: 1-2
Time: 30-60 sec (each side)
Rest: 60-90 sec

6. Bicycle crunches
Sets: 1-2
Reps: 15-20
Rest: 30-60 sec

Day 3: Upper body pull

Image result for man doing Upper body pull at home

1. Pullups or TRX rows (door pull-up bar or TRX)
Sets: 3-5
Reps: 8-12
Rest: 45-60 sec

2. Renegade row, Bent-over row, OR Band row (KB, DB, Band)
Sets: 3-5
Reps: 8-12
Rest: 45-60 sec

3. Rollout (stability ball or ab wheel)
Sets: 3
Reps: 10-15
Rest: 45-60 sec

4. Biceps curl (KB, DB, Band)
Sets: 3
Reps: 10 (each)
Rest: 15 sec

5. Band twist
Sets: 1-2
Reps: 8-12
Rest: 30 sec

6. Good morning (sandbag, band (around shoulders))
Sets: 2-3
Reps: 15-20
Rest: 45-60 sec

7A. Reverse curl
Sets: 1-2 (Superset)
Reps: 15
Rest: 45-60 sec

7B. Bicycle crunches
Sets: 1-2 (Superset)
Reps: 40-60 sec
Rest: 30-45 sec

8. Supermans
Sets: 1-2
Reps: 15-20
Rest: 30-45 sec

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