Scooby's Home Bodybuilding Workouts
Home Workout Plans
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Scooby's Home Bodybuilding Workouts Home Workout Plans |
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If you have been lifting more than a year then you are advanced. Please remember that this is just one suggested routine. As an advanced bodybuilder you realize that you have to mix up your routine constantly. Its your job to constantly try different exercises and techniques to maximize your progress. As an advanced bodybuilder you push yourself hard during your workouts and workout so intensely that it takes your body a long time to recover so you only work out each bodypart once each week.
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Advanced Home Workout |
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Mon |
Chest: Three sets of dumbbell flys, 5-8 reps per set with 2-3min between sets. Three sets of dumbbell press, 5-8 reps per set with 2-3min between sets. Three sets of incline press, 5-8 reps per set with 2-3min between sets. Three sets of incline dumbbell flys, 5-8 reps per set with 2-3 min between sets. Abs: three sets each of straight crunches, left crunches, and right crunches. Cardio: jog, brisk walk or bike for 30 minutes Time Required - 90 minutes |
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Tue |
Back: Six sets of overhand pullups (pull-ups) holding dumbbell between your thighs, 5-8 reps, with 3min rest between sets. Six sets of dumbbell rows, 5-8 reps per set with 3min rest between sets. Abs: three sets each of straight crunches, left crunches, and right crunches. Cardio: jog, brisk walk or bike for 30 minutes Time Required - 90 minutes |
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Wed |
Legs: Six sets of lunges, with 2-3 min rest between sets. One set comprises 6-12 reps with the left leg forward followed immediately by 6-12 reps with the right leg forward. Three sets of good mornings for hamstrings. Three sets of single leg calf raises. Abs: three sets each of straight crunches, left crunches, and right crunches. Cardio: jog, brisk walk or bike for 30 minutes Time Required - 90 minutes |
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Thu |
Shoulders: 3 sets of alternate shoulder press, 5-8 reps per set with 60s rest between sets. 3 sets of side raises, 5-8 reps per set with 60s rest between sets. 3 sets of front raises, 5-8 reps per set with 60s rest between sets. 3 sets of reverse flys, 5-8 reps per set with 60s rest between sets. 3 sets of vertical rows, 5-8 reps per set with 60s rest between sets. Abs: three sets each of straight crunches, left crunches, and right crunches. Cardio: jog, brisk walk or bike for 30 minutes Time Required - 90 minutes |
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Fri |
Arms: Biceps: dumbbell curl using forced negatives, twenty-ones with barbell, reverse grip barbell curls. Triceps: skull crushers, narrow grip bench press, dumbbell kick backs Abs: three sets each of straight crunches, left crunches, and right crunches. Cardio:jog, brisk walk or bike for 30 minutes Time Required - 90 minutes |
| Sat | rest |
| Sun | rest |
| time = 7.5hrs/week |
Important Things To Remember:
with bodybuilding home exercise workouts, form is key - do slow movements, nothing jerky! If you want to build muscle, you need to make the muscles work harder. Just remember that cheating lets your muscles get away with doing less which just wastes your time as well as risks injury.
with bodybuilding home exercise workouts, stretching can do more harm than good - do warm up sets to prevent injury, only stretch if you are experienced doing it. Stretching is great for the body but poorly done stretches will injure - take a yoga class and learn to stretch correctly.
with bodybuilding home exercise workouts, FOCUS on what you are doing - don't let housework distract you. Your workout time should be 100% about building muscle, increasing flexibility, and cardiovascular health. If you cant think of anything to do between sets, use a reference book of exercises and design a new workout for next week. Visualize your pumped muscle doing the work, visualize how much bigger you want it.
with bodybuilding home exercise workouts, more is not better so be careful of overtraining. To maximize muscle growth, you need to experiment and find out what workout frequency works for your body. Stick to the training schedules I recommend until you feel competent to come up with your own.
with bodybuilding home exercise workouts, it is important that you do not hold your breath.
with bodybuilding home exercise workouts, goals are very important - know what you are doing and why.
Lifting weights is only 1/3 the battle. If you want your muscles to grow, you need proper nutrition and rest.
with bodybuilding home exercise workouts, keep track of your progress in a notebook
in bodybuilding for fitness, cardio is even more important than building muscle. If you are limited in time, give priority to cardio. In my home workout section I show a "no-time" workout which lets you build some muscle and get cardio with only 90 minutes a week.