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FULL BODY |
AT-HOME
TRAINING
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WITH THIS ASSORTMENT OF barbell and dumbbell
exercises, you’ll definitely be breaking a sweat in your
home gym. But that kind of focused work is what gets
results.
>> The
routine is front-loaded with exercises that will require the
most energy output — the deadlift, split squat and high
pull. These will get your heart pumping and your body primed
for action.
>> Here, as with all
the workouts included in this book, you should take the time
to warm up, at least 5–10 minutes of easy cardio, and 3–5
extremely light sets of the first few exercises before
getting into the working sets.
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#4 |
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EXERCISE |
SETS
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REPS
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Deadlift
(superset with)
DB Split Squat
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3
3
|
15, 6–8
12–15
|
High Pull
(superset with)
Multi-Angle DB Press |
2
2 |
6–8
18 |
Incline DB Row
(superset with)
Arnold Press* |
2
2 |
8–12
8–12 |
Decline French Press
(superset with)
Dual Incline DB Curl** |
2
2 |
8–12
8–12 |
Single-Leg Calf
Raise
(superset with)
Crossover Crunch*** |
2
2 |
8–10
12–20 |
Example: do the deadlift for 6–8 reps,
followed immediately (no rest) by 12–15 reps of
the dumbbell split squat: that’s one superset.
Then rest 30–90 seconds and repeat the process.
Once you complete three supersets, move onto the
next superset combo — high pulls and multi-angle
dumbbell presses.
*See description on "Delts
: 7-Specialised Routines". **See
description on "Biceps
: 7-Specialised Routines". ***See
description on "Abdominals
: At-Home Training".
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SINGLE-LEG
CALF RAISE
START: Step onto a raised surface with
your heel off the edge, and hold a dumbbell at your
side with your palm facing your body, placing your
opposite hand on a stationary object for support.
Lift your opposite leg off the floor.
MOVE: Press
up onto the ball of your foot, hold the contraction
and lower to the start.
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MULTI-ANGLE
DUMBBELL
PRESS
START:
Hold two dumbbells and lie face-up on a flat bench
(not pictured), holding the weights overhead.
MOVE: Do six
presses, increase the angle of the bench to a
30-degree incline (shown in photo) and continue.
After up to six more reps, increase the angle of the
bench once again to 60 degrees. Repeat. Rest only as
long as it takes to adjust the bench.
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DECLINE
FRENCH
PRESS
START:
Lie face-up on a slightly-declined bench. Take an overhand
grip on an EZbar and lift it into position over your
forehead, your arms straight.
MOVE: Bend your
elbows and lower the weight behind your head, then flex your
tri’s to return to the start.
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INCLINE
DUMBBELL
ROW
START:
Grasp a dumbbell in each hand and straddle an incline bench,
pressing your chest against it.
MOVE: With your palms
facing inward and elbows close to your body, pull the
weights as high as possible, squeezing your shoulder blades
together at the top.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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