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Home Workouts
Workouts that require minimal equipment

Article care of www.strengthandpowerdigest.com



SINGLE BODY-PART ROUTINES.



HEAVY BACK WORKOUTS:


Heavy Back #1

For this workout, you will need an olympic style weight set and dumbbells with an amount of weight that will provide a challenging workout for you.

Deadlifts: 1x15, 2x8, 2x6, 1x4.

Bent-over Rows: 1x15, 2x10, 2x8.

One-armed Dumbbell Rows: 1x15, 1x10, 2x8.



LIGHT BACK WORKOUTS:

Light Back #1

Deadlifts: 1x15, 3x10.

Bent-over Rows: 1x15, 3x10.

One-armed Dumbbell Rows: 1x15, 3x10.



HEAVY BICEPS WORKOUTS:

Heavy Biceps #1

Standing Biceps Curls: 1x15, 1x10, 2x8, 1x6, 1x4.

Seated Dumbbell Curls: 1x15, 1x10, 2x8.

Reverse Curls: 1x15, 2x10, 1x8.



LIGHT BICEPS WORKOUTS:

Light Biceps #1

Standing Biceps Curls: 1x15, 2x10, 2x8.

Seated Dumbbell Curls: 1x15, 3x10.

Reverse Curls: 1x15, 3x10.



HEAVY CHEST WORKOUTS

Heavy Chest #1

For this workout, you will need an olympic style weight set and a bench press bench. Make sure you use a spotter.

Bench Press: 1x15, 2x10, 1x8, 1x6, 1x4.

Incline Dumbbell Press: 1x15, 1x10, 2x8, 1x6.

Dumbbell Pull-overs: 2x10, 2x8.



LIGHT CHEST WORKOUTS:

Light Chest #1

Bench Press: 1x15, 3x10, 1x8.

Flyes: 1x15, 3x10.

Dumbbell Pull-Overs: 3x15.



HEAVY LEG WORKOUTS:

It is difficult to work legs at home without certain equipment. Here are some routines you can do at home with a squat stand, olympic weight set and a universal home gym.

Heavy Legs #1

Squats: 1x15, 2x10, 1x8, 1x6.

Leg Curls: 2x10, 2x8.

Leg Extensions: 2x10, 2x8.

Toe Raisers: 3x20-25.



LIGHT LEG WORKOUTS:

Light Legs #1

Squats: 1x15, 3x10, 2x8.

Leg Curls: 1x15, 3x10.

Leg Extensions: 1x15, 3x10.

Toe Raisers: 3x20.



HEAVY SHOULDER WORKOUTS:

Heavy Shoulders #1

Military Press: 1x15, 2x10, 2x8.

Upward Rows: 1x15, 2x10.

Side Lateral Raises: 3x10.

Shrugs: 3x15.




LIGHT SHOULDER WORKOUTS:

Light Shoulders #1



HEAVY TRICEPS WORKOUTS:

Heavy Triceps #1



LIGHT TRICEPS WORKOUTS:

Light Triceps #1





COMBINATION BODY-PART ROUTINES.



HEAVY CHEST AND TRICEPS:


Heavy Chest & Triceps #1:


Bench Press: 1x15, 1x10, 1x8, 2x6, 2x4.

Close Grip Bench Press: 1x15, 2x10, 1x8.

Incline Dumbbell Presses: 1x15, 1x10, 2x8.

Behind-the-Head Tricep Extensions: 1x15, 1x10, 2x8.


HEAVY BICEPS AND SHOULDERS

Biceps and Shoulders #1

Standing Biceps Curls: 1x15, 2x10, 1x8, 1x6.

Dumbbell Curls: 1x10, 2x8.

Reverse Curls: 1x15, 2x10, 1x8.

Military Press: 1x15, 2x10, 1x8.

Side Lateral Raises: 1x15, 2x10.

Shrugs: 3x20.


HEAVY LEGS AND BACK

Legs and Back #1:

Squats: 1x15, 2x10, 1x8, 1x6.

Deadlifts: 1x15, 2x10, 1x8, 1x6.

Leg Curls: 1x15, 2x10.

Leg Extensions: 1x15, 2x10.

Toe Raises: 3x20.

Lat Pulldowns: 2x10, 2x8.

Bent-Over Rows: 2x10, 1x8.


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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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