Should you get yourself a new Home Gym? With each new year there are millions of Americans making the resolution to change the way they live their lives.
As this year gets underway there are millions of people moving forward with plans to eat healthier and exercise more.
Many of those individuals will opt for more exercise in their life as a centerpiece to healthier living.
It is no coincidence then that this is the time of year when gyms see and uptick in membership and the line at the treadmill gets longer.
Buying home gym equipment is one of the best ways to keep that New Year’s resolution to live healthier.
There is no membership fee due each month, forget waiting in line, and it is much easier to find time in the day to work out at home compared to driving to the gym and back.
There are numerous home gyms available in the 21st century, but the following 17 represents some of the best options available for any individual regardless of fitness level.
🏆TOP 17 Best Home Gym Reviews
1# Bowflex PR3000 Home Gym
If you want a home gym that bears the prestigious Bowflex name but that carries an affordable price tag, the Bowflex PR3000 Home Gym is an ideal choice. The innovative design of the Bowflex PR3000 Home Gym allows you to perform up to fifty different exercises without wasting time changing cables between reps. The Bowflex PR3000 Home Gym makes getting into shape staying in shape easy with exercises targeting every muscle group in your body including lat pulldowns, vertical bench presses, leg extensions, squats and ab exercises.
The Bowflex PR3000 Home Gym uses Power Rod resistance that can be adjusted from five to two hundred ten pounds, with the capacity to be upgraded to three hundred ten pounds. Users weighing up to three hundred pounds can safely use the Bowflex PR3000 Home Gym.
2# BodyCraft Galena Pro Home Gym
These days it’s more important than ever to find a workout program that you can stick with. We all have busy lives, and making it to the local gym is often more of a hassle than it is a good time. And since time is in short supply for most of us, it just isn’t always possible to even make it there to begin with. When you buy the BodyCraft Galena Pro Home Gym, you don’t have to worry about being pressed for time any longer. You’ll have the rock solid quality of a commercial gym that fits neatly in the corner of any decent sized room.
Some home gyms are a bit on the flimsy side. You might even wonder if some of them are safe to use in the first place. There’s no question about stability with the BodyCraft Galena Pro Home Gym. This home gym is built to give you a safe, secure workout and it’s built like a commercial quality piece of gym equipment. You also get tons of versatility with the BodyCraft Galena Pro Home Gym. You can do multiple exercises for all of the muscle groups on your body. That means that you’re getting a total body workout, and since the BodyCraft Galena Pro Home Gym is in your house, you never even have to set foot in an outside gym again.
3# Body Solid EXM1500S Single Stack Home Gym
For gym club-quality workmanship and performance without the gym club price, it’s hard to beat the Body Solid EXM1500S Single Stack Home Gym. The gym is centered on a weight stack of one hundred sixty pounds that allows you to add or subtract weights in ten pound increments with the insertion of a single pin, and without having plates and bars scattered around your workout area.
For weight loss, strength training or overall conditioning, the Body Solid EXM1500S Single Stack Home Gym is ideal, featuring a lat bar, a low row bar, ab exercises, high and low pulley exercises for arms and back along with leg extensions and curl exercises.
4# Bowflex Blaze Home Gym
Bowflex shot to popularity in the late 1990s when their Power Rod Technology reinvented the home gym forever. Power Rod Technology allows for immense levels of resistance, much more than traditional weight stack-based models, and provided a challenge to muscle groups more akin to using free weights. It’s that time of year again as the calendar has flipped to a new year. We all know what the New Year means to most people; it’s time to get serious about dieting and losing weight! Arguably the most common New Year’s resolution revolves around healthier living. For many people that means healthier eating habits, but for the vast majority that resolution is going to involve hitting the gym more often.
There are two big problems that come along with this popular resolution though. First and foremost, with so many people committed to healthier living the local gym becomes the most crowded place in town. That gets frustrating quickly for newcomers and long-time members alike. Secondly, the desire to make time in the day for driving to the gym and fighting for a machine quickly dwindles in many folks.
The Bowflex Blaze comes standard with an adjustable flat bench, leg extension position, lat pull-down bar, and 210lbs of resistance. Any exercise is an option with a Bowflex. The flat bench allows for traditional bench press, incline press, and even military press routines. It doesn’t stop there however, with various other routines available for the back, shoulders, arms, core, and lower body. In fact the Blaze offers up over 60 different exercises in one machine as well as the option to expand the resistance to 310 or 410lbs.
5# Weider Total Body Works 5000 Gym
The Weider Total Body Works 5000 Gym represents a low cost, high quality alternative for anyone who wants to enjoy the convenience of home gym equipment, without the big price tag attached to many home gym systems. The Weider Total Body Works 5000 Gym features more than one hundred different muscle building exercises for both upper and lower body, as well as for your abs and core. The unrestricted cable and pulley system allows for a broad range of motion and versatility.
Four adjustable power bands allow you to add up to fifty pounds of resistance to make your workout even more challenging. Use the Weider Total Body Works 5000 Gym even in tight spaces; its innovative slide away design allows you to store the machine out of the way once your workout is done.
6# Powertec Fitness Lever Gym Work Bench
The Powertech Fitness Workbench Lever Gym is a well built and solid machine designed for people that take weight training serious, for people that don’t have access to a gym, and for people that simply want to get a great workout at home without the need of wasting time by driving to the gym every time.
Wouldn’t it be nice if you could train every single muscle group by only using one machine? Well, this does exactly that. This gym is a customizable one, where you can perform exercises like bench press, leg press, rows, shrugs, shoulder press, lat pull downs, calf raises, and A LOT more! Check out the list of some exercises that can be performed in the picture below.
The leverage machine combines the feel and resistance of free weights, with safety and control of the machine, meaning you won’t need a spotter! The leverage machine will also get the work done fast since it is built easy to adjust.
You may think the price of the machine is too high for a home gym, but remember that this thing is built to last for a very long time, and is a machine you can train all your muscles with. Think about it, if you pay $35 a month for a gym membership, you pay $420 for the year. In less than 3 years the machine will pay for itself, and you won’t have to worry about getting gym memberships anymore.
7# Body Solid Bi-Angular Home Gym
The Bi-Angular home gym from Body Solid takes the meaning of a home gym to a whole new level. Purchasing the Bi-Angular Home Gym is as close as the average individual is ever going to come to having an entire gym’s worth of equipment in their own home. This gym has separate seating areas for chest/back routines and lower body routines. Numerous pulley systems provide additional options for lower body, arm, and back routines.
Proprietary Body Solid technology makes the Bi-Angular Home Gym unique. The Bi-Angular arm systems offer users an optimal range of motion while exercising while also applying resistance from two directions. That smooth, multidirectional resistance forces muscles to work harder and offers up to 25% more muscle interaction for greater results.
8# Bowflex Xtreme 2SE Home Gym
With the Bowflex Xtreme 2 SE Home Gym, you will never get bored with your workout routine. This versatile machine features more than seventy different exercises designed to challenge and condition every muscle group in your body. Perform seated leg curls and ab crunches or standing exercises for arms and upper back. The no-change cable pulley system means that you won’t waste time attaching and re-attaching weights.
Is space at a premium in your home? No problem – the Bowflex Xtreme 2 SE Home Gym is compact enough to fit in a small workout space. Power Rods can be adjusted to a maximum two hundred ten pounds of resistance. For a more demanding workout, you can upgrade to three hundred ten pounds of resistance, or even four hundred ten pounds of resistance.
9# Body-Solid Powerline Home Gym
Getting a membership at the local gym is a great way to get in shape. There are numerous machines and free weight areas available to help sculpt the body, and let’s not forget the endless rows of treadmills, stair-climbers, and elliptical machines. But what good is a gym membership if the gym is always packed and it becomes impossible to get a full workout completed in a timely manner. Much like the Sportsman’s Gym mentioned above, the Powerline Home Gym is the perfect combination of a total body workout and a compact design. Centered on the middle seat, the Powerline Home Gym offers over 40 exercise routines and a 160lb weight stack, all in a package that comes 90% assembled.
From the seated position, the Powerline Home Gym offers chest, back, core, and lower body routines. The upper pulley system provides additional routines to target the muscles of the back as well as triceps routines. The lower pulley system offers additional lower body routines and bicep work.
10# Marcy Diamond Elite Smith System with Linear Bearings
To obtain the ultimate gym-quality workout experience while retaining the convenience of a home gym free weight and resistance cable setup, the Marcy Gym Diamond Elite Smith System with Linear Bearings is ideal. The sturdy workmanship features tubular steel construction and includes smooth gliding linear bearings, Durable Powder coated finish, commercial grade pop pins adjustment and machined steel guide rods. The base frame design of the Marcy Diamond Elite Smith System with Linear Bearings sits off the floor, lending additional stability to the entire setup.
Obtain optimum fitness levels with exercises including leg presses and extensions, preacher curls, upper body exercises, seated rowing exercise and ab crunches. The Marcy Diamond Elite Smith System with Linear Bearings features a padded leather covered bench to provide comfort and support for exercises performed in a seated or reclined position.
11# Best Fitness Sportsman’s Gym
The Sportsman’s Gym from Best Fitness is a perfect example of a compact, total body workout machine. The central feature of the Sportsman’s Gym is the seat in the middle. The seat provides proper support for a variety of chest, back, core, and lower body exercises. At just 79” tall, the Sportsman’s Gym offers a variety of workouts in a compact design that can fit in any home.
With the Sportsman’s Gym users can work through chest press, pectoral flies, back rows, leg extension, and core routines all from the seated position. An upper pulley system allows for lat pull-downs and triceps routines, while a lower pulley system accommodates bicep and shoulder routines. The Sportsman’s Gym features a 150lb weight stack.
12# Body-Solid StrengthTech EXM2500S Gym
Simple design coupled with versatility and an affordable price make the Body-Solid StrengthTech EXM2500S Home Gym an ideal choice, whether you’re a beginner trying to get into shape or a seasoned workout enthusiast. The Body-Solid StrengthTech EXM2500S Home Gym features two hundred ten pounds of stacked iron plates that can be adjusted in ten pound increments to suit different exercises and your particular fitness level.
Gym quality heavy duty steel frame construction, Dura Firm pads and a tough, durable electrostatically applied, scratch, chip and peel resistant Powder Coat finish ensure that the Body-Solid StrengthTech EXM2500S Home Gym can stand up to years of your most demanding workouts, with no wasted time changing cables. Get the benefits of a full body workout targeting every major muscle group with chest presses, seated rowing exercises and leg extensions.
13# Total Gym XLS Universal Home Gym for Total Body Workout
The Total Gym XLS Trainer represents a top of the line gravity based resistance system home gym and training system that provides conditioning for every muscle group in your body. The Total Gym XLS Trainer allows you to do thirty five different cardio and weight training exercises, and also includes a Pilates kit, squat stand; strap handles and glide board with head support that provides additional comfort as you work out. Users weighing up to four hundred pounds can safely use the Total Gym XLS Trainer.
The Total Gym XLS Trainer is also compact, so apartment dwellers or anyone who is space challenged can still enjoy the convenience of a home gym without sacrificing precious floor space. The smooth, gliding motion of the Total Gym XLS Trainer makes it an ideal choice for anyone with joint problems.
14# Bowflex PR1000 Home Gym
Bowflex is one of the leading names in home gym equipment, and the Bowflex PR1000 Home Gym represents a more affordable option for home gym equipment that still provides a complete weight training and cardio workout for your abs, arms, legs, chest, and back – virtually your entire body. The Bowflex PR1000 Home Gym includes a range of more than thirty different exercises, including horizontal bench press, lat pull down, rowing machine rail, leg extension and leg curl exercises.
You can set the patented Power Rods on the machine for as little as five pounds of resistance to enhance endurance training or up to two hundred ten pounds of resistance for tough muscle training. The sliding seat adds additional calorie burning action to exercises like rowing. The Bowflex PR1000 Home Gym can accommodate users who weigh up to three hundred pounds and folds up for easy storage.
15# Iron Gym Total Upper Body Workout Bar
The Total Upper Body Workout Bar from Iron Gym is the ideal piece of home gym equipment for beginners and those living in smaller homes or apartments. The Iron Gym is designed with a durable steel frame and installs without any nails or screws while still supporting up to 300 lbs. Using leverage, the Iron Gym wraps around the frame of any residential doorway (24-32” wide).
Using the Iron Gym, you can work your inner and outer back muscles by performing pull-ups from three-hand grip positions, wide, narrow, and neutral. Put the Iron Gym on the floor and you can perform pushups and tricep dips. When the Iron Gym is placed on the floor in a doorway, you have instant leverage and support for sit-ups.
You’ve done it again – too much holiday food and too little exercise have left you with extra pounds and flab. This year, you will finally stick to your resolution to get back into shape and shed the weight you picked up in time for bathing suit weather.
You’ve considered purchasing a gym membership, but you really don’t have time to drive back and forth to the gym, plus you prefer to skip the embarrassment of exercising in public.
These following home gyms represent an ideal alternative, with all the features and exercises available at the gym, without the hassle of waiting for other members to free up the machines.
The investment you make to purchase these machines is money well spent – not only will you get back into your “skinny” clothes, but you’ll look and feel better, too.
16# Bayou Fitness Total Trainer DLX-III Gym
For improving flexibility along with strength training, the Bayou Fitness Total Trainer DLX-III Home Gym is a top quality choice. The innovative design uses your own body weight to enhance resistance training, so there is no need for free weights. Adjust the incline of the squat board to lift the equivalent of between four and sixty-nine percent of your body weight. The Bayou Fitness Total Trainer DLX-III Home Gym arrives at your home fully assembled, so you won’t waste time trying to decipher complex assembly instructions.
The Bayou Fitness Total Trainer DLX-III Home Gym is durable enough to safely accommodate users who weigh up to four hundred pounds.
Every year, after too much food and partying during the holidays you make a resolution to lose weight and get into shape. Each year, you break that resolution, but this is the year that you will actually make good on your vow to get back into your “skinny” clothes.
You could purchase a gym membership, but if you’d rather skip the routine of driving to the gym, waiting to use the machines and driving back, a home gym is a good alternative.
These five home gyms include features and exercises that allow you to exercise in the comfort of your own home.
The investment you make to purchase these machines will pay for itself in the money that you save for gym memberships, not to mention the aggravation of going back and forth to the gym.
17# Bowflex Revolution Home Gym
The Bowflex Revolution Home Gym is a top of the line home gym that includes all the best features of the world famous Bowflex name. The Bowflex Revolution Home Gym features unique spiraflex resistance technology with resistance curve to provide smooth, comfortable movement during your workout, and easy transition from one exercise to the next during your routine. You can perform up to one hundred different cardio and muscle building exercises on the Bowflex Revolution Home Gym, both sitting and standing, including ab curls, arm extensions and leg presses.
Users weighing up to three hundred pounds can safely use the Bowflex Revolution Home Gym. The interlocking plates allow you to quickly and easily adjust resistance levels from ten to two hundred twenty pounds. Freedom Arms on the Bowflex Revolution Home Gym include ten settings that allow for adjustments of up to one hundred seventy degrees.
The Best Home Gym Equipment
If you’re thinking about outfitting your own home gym, we’ve put together reviews of the best home gym equipment available. Instead of just throwing together a catalog of every piece of home gym equipment available, we’ve sorted the garbage from the quality pieces of gym equipment and put them all in one place. More reviews are added every month.
Best Home Gym Equipment | Free Weights or Machines?
For healthy adults, free weights are generally considered the best and most versatile pieces of home gym equipment you can buy. Free weights put more stress on the smaller stabilizing muscles surrounding the larger muscle groups, and therefore can build muscle faster than machines. However, machines have their place and are especially useful for older people and those doing rehab work. No matter what kind of home gym equipment you’re looking for, there’s a good chance we’ve reviewed it here.
The Benefits of Home Gym Equipment
For many people, getting to a commercial gym is a problem and a hassle. Home gym fitness equipment can allow you to save a ton of time and help you stay consistent with your exercise routine. Instead of spending time driving to and from the gym each day, you can workout in the privacy of your own home and get a complete workout finished in the time it would have taken you to drive to the gym.
Home Gym Fitness Equipment Saves Money
Purchasing home gym exercise equipment can be a wise financial decision as well. Instead of spending money each month and only getting access to a gym, you can invest that money into home gym fitness equipment and own something that can last you a lifetime. Also, if you ever decide you don’t need a particular piece of home gym equipment, you can easily find someone looking for cheap home gym equipment and simply sell it to recover much of your investment.
Home Fitness Equipment For Any Budget
We understand that not everyone is trying to put together their own health club at home, which is why our home fitness equipment reviews range from the best inexpensive home gym equipment, all the way up to some of the best home fitness equipment you can buy. Generally, our home fitness equipment recommendations will usually be the best mix between price and performance that will complement even the best home gym equipment.
Which Home Gym Equipment Is The Most Important?
Not all home gym equipment is created equal. There is a lot of marketing and a lot of pseudo-science to make you believe that the latest elliptical bodyweight super core exercise machines are actually good for you and the only way to train. Well here is a little secret: People were getting big and strong and fit and healthy long before the latest plug and play fitness nonsense. In many cases you’d get fitter by buying a vacuum cleaner and using it… and unfortunately, that isn’t a joke. Home gym equipment needs to be bought for a purpose, not for show.
Home gym equipment such as a compact multi gym, for example, could be great news or a waste of time. Many people quickly get bored sitting in one place doing everything. For others, it is a godsend as the better home gym systems have literally everything you need in one place. This is perfect for those without a lot of space, who are there to work and appreciate the efficiency. In some cases, it is the only home gym equipment that you need.
The total home gym should work the whole body in a variety of ways. This doesn’t mean a dozen different machines are required. A good multi gym and a tough barbell with enough weight are perfect. As abdominal exercise equipment goes, a chin up bar for leg raises or an ab wheel is perfect. A multi gym workout routine incorporating barbell exercise will cover all the bases without a doubt. Most home exercise equipment, again, is a waste of your time and money. Remember the body only really moves a few select ways. The rest is simply there to confuse you and make you spend more on exercise equipment. If your home gym equipment doesn’t make you push, pull or consciously contract your muscles hard, you don’t need it.
How to Choose The Best Home Gym Equipment?
It is not an important fact where you do your workout, but it is more important fact whether you get full body workout or not. As an expert I would like to suggest you to focus on your workout routine to choose the home gym equipment and make sure that you can do total body workout effectively. It is an easy way to purchase right gym equipment which are actually needed when you purchase them according to your workouts and this will make sure that you are not purchasing wrong equipment.
First we need to setup our workout routine. As an professional I always try to use my knowledge and experience when I decide to make a workout routine and try to include full body workout plan.
Must-Know Facts About Gym Workout Routine
Over the internet there has a lot of workout routine. Before stating this article I read some of them and they are like 4 weeks, 6 weeks or even more weeks workout routine. Those are really hard to follow and maintain them a long period for repetition. But I think gym is not a such thing to plan harder and getting frustration in the middle. We should think about it as simply as possible. I mean to say it’s a routinely task and need repetition in weekly basis like our other works.
A big psychological problem always happens within the beginners mind. They want to build muscle within 4 weeks or 6 weeks by following those long term workout routine. In the middle when they realize their muscle isn’t buildup within those days. They become frustrated and losing their hope. So they stop their workout with blaming themselves, body building is not possible by them.
As an expert I always recommend you not to follow those so called easiest methods. Just think it simply, workout is your daily task and you must follow a simple routine. Please never focus on your muscle building rate, focus on your workout that will build your muscle ultimately.
On the other hand, you should be aware about your diet plan. You may be too fatty or too skinny that does not matter. A healthy diet plan and adequate workout can change everything. So I will discuss about a healthy diet plan later in this article.
Best Home Gym Workout Routine With Equipment
Come to the point, We need a simple workout routine. Our routine duration is 7 days and it will be repeated life long because we need muscle or fitness for life long not for 3 months or 6 months. Please don’t think workout is only for 6 weeks or 6 months. Because it will destroy your hope after some days.
Our goal is Strength and Mass Gain. To get full body workout, first we need to classify our body compartments based on workout. Our focusing compartments are shoulder, chest, back, biceps, triceps, quads, hamstrings and calves. These are actually major muscles compartments which cover full body.
Duration: 7 days
Goal: Strength and Mass Gain
|Chest, Shoulder and Triceps Workouts
|Cardio and Abs Workouts
|Back and Biceps Workouts
Preparation for Workout and Accessories
Before starting workout, we should be prepare for workout which include pre-workout meal and dress up & safety protection. No eating before workout? This will lead low blood sugar level which may cause light-headedness & fatigue. Ultimately your workout strength will be decreased and you may be stopped in the middle of your workout. So you should eat a light snack. You can also eat a banana and pre-workout shake. In my gym, there will be always LEGION Pulse pre-workout shake.
You should be aware about your workout dress up, should wear loose and soft dress up. For your protection, you must use hand gloves and lifting belt. And don’t forgot about workout mat and water bottle (Blender Bottle, if you want to make protein shake).
Necessary Workout Accessories:
Lose and soft dress up is highly commended for any type of workout. Training shirt, pant and shoe are must for men. Whereas if you’re a women, No-Bounce Full-Support Sport Bra, Capri Legging and running shoe make you comfortable.
Training Grip Gloves are highly recommended before doing any strength training. Because your palm skin is always in contact with heavy equipment. So there is a chance of being injured. To prevent those bruise & blister, you should use gloves. You can buy spending only 10-30$. I personally like to recommend this Training Grip WristWrap Glove. Lift belt is must, if you care about your spine. It cost less but can save your life. Workout mat actually requires for abs and push up workout. You know drying towel, water bottle and shaker bottle also important for gymer. And finally you need a bag to hold them together.
Day-1: Chest, Shoulder, and Triceps Workouts
Top 12 Chest Workouts
1. Pushups (4 sets x 12 reps)
2. Barbell Incline Bench Press (4 sets x 12 reps)
3. Incline Dumbbell Press (4 sets x 12 reps)
4. Incline Dumbbell Flyes (4 sets x 12 reps)
5. Barbell Bench Press (4 sets x 12 reps)
6. Dumbbell Bench Press (4 sets x 12 reps)
7. Dumbbell Flyes (4 sets x 12 reps)
8. Decline Barbell Bench Press (4 sets x 12 reps)
9. Decline Dumbbell Bench Press (4 sets x 12 reps)
10. Decline Dumbbell Flyes (4 sets x 12 reps)
11. Dips (4 sets x 12 reps)
12. Cable Crossover (4 sets x 12 reps)
Top 12 Shoulder Workouts
1. Military Press (4 sets x 12 reps)
2. One Arm Side Laterals (4 sets x 12 reps)
3. Front Plate Raise (4 sets x 12 reps)
4. Lying Rear Raise (4 sets x 12 reps)
5. Side Raise (4 sets x 12 reps)
6. Seated Bent-Over Rear Raise (4 sets x 12 reps)
7. Dumbbell Shoulder Press (4 sets x 12 reps)
8. Standing Low Pulley Raise (4 sets x 12 reps)
9. Arnold Dumbbell Press (4 sets x 12 reps)
10. Bent Over Low-Pulley Side Lateral (4 sets x 12 reps)
11. Front Dumbbell Raise (4 sets x 12 reps)
12. Reverse Flyes (4 sets x 12 reps)
Top 10 Triceps Workouts:
1. Dips (4 sets x 12 reps)
2. Close Grip Bench Presses (4 sets x 12 reps)
3. Pushdowns (4 sets x 12 reps)
4. Lying Triceps Extensions (4 sets x 12 reps)
5. Overhead Extensions (4 sets x 12 reps)
6. Cable Push Downs & Extensions (4 sets x 12 reps)
7. Triceps Kickbacks (4 sets x 12 reps)
8. Triceps Curls (4 sets x 12 reps)
9. Triceps Dips (4 sets x 12 reps)
10. Weighted Bench Dip (4 sets x 12 reps)
Stretching: 10 min
Stretching is equally important before and after your workouts. Don’t ignore stretching, it stimulate muscles and prepare them for workouts.
Day-3: Cardio and Abs Workouts
Top 4 Cardio Workouts
1. The Stairmaster (20-30 min)
2. Plyometrics (4 sets /20-40 seconds)
3. Running (10-15 min)
4. Jumping Rope (50-100 jumps)
Top 10 Abs Workouts
1. Hanging Leg Raise (4 sets x 12 reps)
2. Rope Crunch (4 sets x 12 reps)
3. Jackknife Sit-Up (4 sets x 12 reps)
4. Decline Reverse Crunch (4 sets x 12 reps)
5. Tuck Crunch (4 sets x 12 reps)
6. Crunch (4 sets x 12 reps)
7. Cross Body Crunch (4 sets x 12 reps)
8. Decline Crunch (4 sets x 12 reps)
9. Exercise Ball Crunch (4 sets x 12 reps)
10. Air Bike (4 sets x 12 reps)
Day-4: Back and Biceps Workouts
Top 12 Back Workouts
1. Wide Grip Pullup (4 sets x 12 reps)
2. Chinup (4 sets x 12 reps)
3. V-Bar Pulldown (4 sets x 12 reps)
4. Bent Over Barbell Row (4 sets x 12 reps)
5. Seated Cable Rows (4 sets x 12 reps)
6. Back Hyper-extensions (4 sets x 12 reps)
7. Reverse Grip Bent-Over Rows (4 sets x 12 reps)
8. Close-Grip Front Lat Pulldown (4 sets x 12 reps)
9. Wide-Grip Lat Pulldown (4 sets x 12 reps)
10. Underhand Cable Pulldowns (4 sets x 12 reps)
11. Barbell Deadlift (4 sets x 12 reps)
12. One-Arm Dumbbell Row (4 sets x 12 reps)
To 12 Biceps Workouts
1. Incline Dumbbell Curl (4 sets x 12 reps)
2. Incline Hammer Curl (4 sets x 12 reps)
3. Wide Grip Barbell Curl (4 sets x 12 reps)
4. Close Grip Barbell Curl (4 sets x 12 reps)
5. Dumbbell Curl (4 sets x 12 reps)
6. Hammer Curl (4 sets x 12 reps)
7. Concentration Curls (4 sets x 12 reps)
8. standing biceps cable curl (4 sets x 12 reps)
9. Overhead Cable Curl (4 sets x 12 reps)
10. Cable Preacher Curl (4 sets x 12 reps)
11. Dumbbell Prone Incline Curl (4 sets x 12 reps)
12. Barbell Prone Incline Curl (4 sets x 12 reps)
Day-6: Leg Workouts
Legs has three major muscles compartments and they are quads, hamstrings and calves.
Top 10 Leg Workouts:
1. Barbell Squat (4 sets x 12 reps)
2. Hack Squats (4 sets x 12 reps)
3. Leg Extensions (4 sets x 12 reps)
4. Barbell Lunges (4 sets x 12 reps)
5. Lying Leg Curl (4 sets x 12 reps)
6. Seated Leg Curl (4 sets x 12 reps)
Both Quads and Hamstrings Workouts
7. Leg press (4 sets x 12 reps)
8. Standing Calf Raise (4 sets x 12 reps)
9. Standing Barbell Calf Raises (4 sets x 12 reps)
10. Seated Calf Raise (4 sets x 12 reps)
Leg Stretching: 10 min
A good leg stretching is important before legs workouts. These will strengthen you lower body and stimulate your legs muscles equally so that they will be prepared for further heavy workouts.
Quad stretch: Stand one arm’s length away from a wall and place your hand on the wall. Now grasp your ankle of opposite side by another hand and hold it for 30-40 seconds. Switch to another and repeat this for 2 times.
Hamstring Stretch: To stretch your lower back and Hamstring, just lock your knee joints bend over and touch your toes. Hold this for 20-30 seconds and repeat 2 times. You can cross you legs for more powerful stretching.
Hip Stretch: Place your right knee on a mat and bring you left knee up so that left foot on the floor. Extend you right leg so that top of the foot can touch the floor. Now shift your weight to forward for stretching your hip and hold it for 20 to 30 seconds. Repeat it for another leg.
Warm-up: 10 min Cycling
Get on cycling bike and warming up yourself for 10 min. I found 2 best indoor cycling bike for you. They are so much popular worldwide and has great amount of customers review. You can use any of them. Both are perfect for anyone. I am using Sunny Health & Fitness Pro Indoor Cycling Bike on my gym.
Squat is a compound workout and little bit harder to but it has a great importance for muscle building. Always remember that compound exercise is more important than simple workout. Because they stimulate your pituitary gland more powerfully and stimulating hormone acts on testicles that’s why testicle secrete large amount of testosterone. This hormone actually male hormone but female body also produce this hormone slightly. One of the major function of this hormone is muscle building.
However, Here some necessary equipment for squat and these are best from available similar tools.
Every strength training burns fat fast and builds lean muscle. So, we need to eat extra amount of protein to build our muscle properly. However majority of us has two types of wish. Some of us wants to be slim and others wish to gain mass.
Weight Gaining Diet Plan
It is obvious, you must eat more food than before but you should be tricky to do so. First of all think about how much do you eat every day? Is it a huge amount? If so, than you should go to your consultant because there may be any problem within your absorption process. If not so, than you should follow the steps below.
- Don’t drink much water before and in the middle of your meal (Important: Because your stomach size is almost fixed. If you dink water much before and in the middle of your meal, water will occupy you stomach). Drink a huge amount of water after your meal (Important: This can increase your stomach size and will make you more capable to eat more).
- Increase you eating frequency and amount slowly from meal to meal.
- Try to eat easily absorbed protein diet like egg. I personally prefer egg because it contains all essential amino acids necessary for your body.
- High protein supplements: all most every body builder likes this, because supplements are easily available, absorbed quickly, contain high protein and also help to build muscle quickly.
Weight loss Diet Plan
If you wanna loss weight, you should emphasize cardio and abs workouts. Besides this, you should maintain a proper diet plan.
- Try to eat an adequate amount of food with low fat.
- Drink a glass of water before starting your meal and in the middle also. But try to avoid drinking water after your meal (Important: This will reduce your food consumption).
I hope you understood your workout routine and diet plan. Now design your Home Gym with necessary equipment. If you have any confusion, contact us and we will respond as soon as possible.