Home + Gym

Gym

• More equipments
• More motivation (not a big factor)
• Moving difficult (not a big factor)
• More types of exercise (zumba/dance/boxing and all)
• Time waste

Home Gym

• Less equipments
• Cannot make real body without equipments
• Can be healthy without spending too much time
• More focus on other things
• Save time
• Overall will save money
• Can exercise when you don't have time too
• Will recover money in 4-5 years
• No Covid and lockdown tension

What do you want to do? Make body or stay fit? (will not be able to make body)

• Can do both too

1. Add all exercise photos to exercises
2. Create only weekly things here

Sets 4 Reps 10 Rest 60 sec Tempo 2010

1. Monday (Focus Chest + Triceps)

   • Treadmill - 15 mins
   • Dumbbell Bench Press

   

   • Dumbell pull overs

   

   • Triceps Extension

   

   • Standing Triceps over head dumbbell
   • Pushups

2. Tuesday (Focus Back + Biceps)

   • Treadmill - 15 mins
   • Hammer

   

   • Reverse Fly

   

   • Dumbbell Row

   

   • Bicep curl

   

3. Wednesday (Focus Shoulders & Legs & Abs)

   • Treadmill - 15 mins
   • Overhead press

   

   • Squat

   

   • Lunge

   

   • Shrug

   

   • Front raise

   

   • Lateral raise

   

   • Abs
   • Plank
   • situps

4. Thursday (Focus Triceps + Chest)

   • Treadmill - 15 mins

5. Friday (Focus Biceps + Back)

   • Treadmill - 15 mins

6. Saturday (Focus Legs + Shoulders)

   • Treadmill - 15 mins

7. Sunday (Cardio + Abs)

   • Treadmill - 30-45 mins (Endurance)
   • Dumbbell Crunch

• Plank

https://www.coachmag.co.uk/workouts/abs-workouts

https://www.coachmag.co.uk/fitness/workouts/dumbbell-workouts

https://www.myprotein.co.in/blog/training/chest-day-101-top-5-dumbbell-exercises

• Dumbbell Flyes

Workout 2: Arms (Week 1)

2B Triceps kick-back

Sets4Reps10 each sideRest60secTempo2010

3A Spider curl

Sets4Reps10Rest0secTempo2010

3B Narrow dumbbell press-up

Sets4Reps10Rest60secTempo2010

Renegade Row

Week 2

Exercise	Sets	Reps	Rest	Tempo
1A Biceps curl	4	12	0sec	2010
1B Triceps extension	4	12 each side	60sec	2010
2A Hammer curl	4	12	0sec	2010
2B Triceps kick-back	4	12 each side	60sec	2010
3A Spider curl	4	12	0sec	2010
3B Narrow dumbbell press-up	4	12	60sec	2010

Week 3

Exercise	Sets	Reps	Rest	Tempo
1A Biceps curl	5	10	0sec	2011
1B Triceps extension	5	10 each side	60sec	2011
2A Hammer curl	5	10	0sec	2011
2B Triceps kick-back	5	10 each side	60sec	2011
3A Spider curl	5	10	0sec	2011
3B Narrow dumbbell press-up	5	10	60sec	2010

Week 4

Exercise	Sets	Reps	Rest	Tempo
1A Biceps curl	5	12	0sec	2011
1B Triceps extension	5	12 each side	60sec	2011
2A Hammer curl	5	12	0sec	2011
2B Triceps kick-back	5	12 each side	60sec	2011
3A Spider curl	5	12	0sec	2011
3B Narrow dumbbell press-up	5	12	60sec	2010

Workout 3: Legs And Abs (Week 1)

1B Woodchop

Sets4Reps10 each sideRest60secTempo2010

2B Halo

Sets4Reps10 each sideRest60secTempo2010

3A Goblet squat

Sets4Reps10Rest0secTempo2010

Workout 4: Shoulders (Week 1)

2A Arnold press

Sets4Reps10Rest0secTempo2010

2B Upright row

Sets4Reps10Rest60secTempo2010