Trying to work out a decent set of exercises to cover all muscle groups I can do from home on days when I can't get to the gym.
Needs to be doable with a basic weights bench, dumbells, exercise bands a chining bar and my own body weight. Intending this to be quite "accessible" so "Russian circus inverted standing incline kettlebell pikes" should have a bit of explanation
The splits i'm after look something like this so i'll keep to this layout and list under relevant days but it's obviously easy to change it up as wanted/needed:
Day1: 3 x Chest, 2 x Biceps, 2 x Abs
Day2: Rest
Day3: 4 x Legs, 2 x Shoulders
Day4: Rest
Day5: 2 x Back, 2 x Triceps, 1 x Traps, 2 x Abs
Day6: Rest
Day7: Rest
I'll post idea's I had and i'll update this a bit if others have useful input.
Day 1:
Chest: Dumbell Press (basically bench press with dumbells)
Chest: Push-ups
Chest: Reclined dumbell flys (lay on back, dumbell in each hand and make a cross, bring 'bells up and touch them above chest with arms straight)
Biceps: Standing dumbell curl
Biceps: Close grip pull ups (hands on pull-up/chinning bar about 2 inches gap between and pull up)
Abs: Crunches (not quite a sit up, just get your shoulders off the floor while laying down)
Abs: Leg raises (lay on back, straight legged, bring them up to verticle and back down)
Day 3:
Don't really have a good selection for home here. The gyms obviously much better for this.
Was thinking deep squats with the dumbells (lots) would cover quite a bit of the leg section but dumbells aren't the best for control.
Legs: Squats (weight at shoulder height, crouch down keeping bodyweight straight and weight in line with heel of feet, stand back up)
Legs: Dumbell lunges (?) (Take dumbell in each hand and almost go down to one knee and back up)
Legs: As above with a decent sized step (?)
Shoulders: Seated dumbell press (sit, dumbells at shoulder height and push above head, touch and back down)
Shoulders: Standing dumbell flys (dumbell in each hand resting on hips, raise arms till weight level with shoulders keeping arms straight then back down)
Day 5:
With the back it's rather tricky as a lot of these are "pull down" type exercises. The chinning bar is going to get overused here of course but otherwise...
Back: Wide grip pull-ups (hands very far apart on pull-up/chinning bar and pull up)
Back: Some form of pull down with the exercise bands. I think it will probably end up being seated using a door frame for an anchor point? Need help here.
Triceps: Probably get up and use the exercise bands again for a tricep pull down
Triceps: Skull crushers. (Take a heavy dumbell held in 2 hands, lay down on bench, extend arms above chest with dumbell, now lower it down towards the floor behind your head and back up.)
Traps: Dumbell shrugs. (HEAVY dumbell in each hand and shrug (like "I dunno" kind motion but slower and more controlled))
Traps: Inverted dumbell row (edge of table etc)
Abs: Crunches
Abs: Leg raises
Improvements please.
Would be nice to list a few more options under each.
Needs to be doable with a basic weights bench, dumbells, exercise bands a chining bar and my own body weight. Intending this to be quite "accessible" so "Russian circus inverted standing incline kettlebell pikes" should have a bit of explanation
The splits i'm after look something like this so i'll keep to this layout and list under relevant days but it's obviously easy to change it up as wanted/needed:
Day1: 3 x Chest, 2 x Biceps, 2 x Abs
Day2: Rest
Day3: 4 x Legs, 2 x Shoulders
Day4: Rest
Day5: 2 x Back, 2 x Triceps, 1 x Traps, 2 x Abs
Day6: Rest
Day7: Rest
I'll post idea's I had and i'll update this a bit if others have useful input.
Day 1:
Chest: Dumbell Press (basically bench press with dumbells)
Chest: Push-ups
Chest: Reclined dumbell flys (lay on back, dumbell in each hand and make a cross, bring 'bells up and touch them above chest with arms straight)
Biceps: Standing dumbell curl
Biceps: Close grip pull ups (hands on pull-up/chinning bar about 2 inches gap between and pull up)
Abs: Crunches (not quite a sit up, just get your shoulders off the floor while laying down)
Abs: Leg raises (lay on back, straight legged, bring them up to verticle and back down)
Day 3:
Don't really have a good selection for home here. The gyms obviously much better for this.
Was thinking deep squats with the dumbells (lots) would cover quite a bit of the leg section but dumbells aren't the best for control.
Legs: Squats (weight at shoulder height, crouch down keeping bodyweight straight and weight in line with heel of feet, stand back up)
Legs: Dumbell lunges (?) (Take dumbell in each hand and almost go down to one knee and back up)
Legs: As above with a decent sized step (?)
Shoulders: Seated dumbell press (sit, dumbells at shoulder height and push above head, touch and back down)
Shoulders: Standing dumbell flys (dumbell in each hand resting on hips, raise arms till weight level with shoulders keeping arms straight then back down)
Day 5:
With the back it's rather tricky as a lot of these are "pull down" type exercises. The chinning bar is going to get overused here of course but otherwise...
Back: Wide grip pull-ups (hands very far apart on pull-up/chinning bar and pull up)
Back: Some form of pull down with the exercise bands. I think it will probably end up being seated using a door frame for an anchor point? Need help here.
Triceps: Probably get up and use the exercise bands again for a tricep pull down
Triceps: Skull crushers. (Take a heavy dumbell held in 2 hands, lay down on bench, extend arms above chest with dumbell, now lower it down towards the floor behind your head and back up.)
Traps: Dumbell shrugs. (HEAVY dumbell in each hand and shrug (like "I dunno" kind motion but slower and more controlled))
Traps: Inverted dumbell row (edge of table etc)
Abs: Crunches
Abs: Leg raises
Improvements please.
Would be nice to list a few more options under each.
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