UPPER BODY WORKOUT FOR THE HOME GYM

SHOULDERS

1. Arnold Press

2. Lateral Deltoid Raises

3. Dumbbell Scaption

4. Quadriped Posterior Deltoid Raises

5. Sport Cord Horizontal Abduction

6. Sport Cord PNF Diagonals

7. Prone Scapular Elevation

8. Prone Scapular Retraction

9. Prone Scapular Depression

10. Shrugs

11. Military Press on Multi-Gym

12. Upright Cable Rows on Multi-Gym

CHEST

1. Swiss Ball Dumbbell Press

2. Swiss Ball Dumbbell Flies

3. Swiss Ball Pull Overs

4. Swiss Ball Push Ups

5. Medicine Ball Push Ups

6. Sport Cord Press

7. Seated Chest Press on Multi-Gym

BACK

1. Sport Cord Rows

2. Sport Cord Twist Pulls

3. Sport Cord Pull Backs

4. Supine Sport Cord Lat. Pulls On Swiss Ball

5. Quadriped Dumbbell Rows

6. Lat. Pulls on Multi-Gym

TRICEPS

1. Dips

2. Overhead Dumbbell Extensions

3. Quadriped Dumbbell Extensions

4. Swiss Ball Skull Crushers

5. Double Arm Push Downs on Multi-Gym

6. Single Arm Push Downs With Palm Up on Multi-Gym

BICEPS

1. Standing Dumbbell Curls Against Wall

2. Swiss Ball Dumbbell Curls With Rotation

3. Swiss Ball Concentration Curls

4. Cable Curls on Multi-Gym

ABDOMINALS

1. Various Exercises (See Ab Sheet)

2. Cable Crunches on Multi-Gym

FULL BODY WORKOUT FOR THE HOME GYM

TRAINING SCHEDULE

DAY ONE: Back/Biceps/Abdominals

DAY TWO: Chest/Triceps/Abdominals DAY THREE: Shoulders/Legs/Abdominals

ROUTINE

EXERCISES: Pick 3-4 Exercises Per Body Part

SETS: 3

REPS: 15 - Warm Up With Light Resistance

10 - Increase Resistance To Barely Achieve 10 Reps 6 - Increase Resistance To Barely Achieve 6 Reps

- For Abs, Do As Many Reps As You Can

REST: 60 - Seconds Between Sets 2 - Minutes Between Exercises

TIPS: • Maintain proper posture in all exercises with

shoulders retracted and chin tucked • Inhale on negative motion and exhale on exertion • Maintain high intensity level by focusing on muscles

being worked, looking at them, and contracting them extra hard at the peak of the movement being

performed • Stay well hydrated during workout and then

consume protein within 2 hours after workout

• Eat lightly 5-6 times per day and emphasize proteins, protein supplements, and low glycemic

index carbs

SHOULDERS

ARNOLD PRESS

LATERAL DELTOID RAISES

DUMBBELL SCAPTION

QUADRIPED POSTERIOR DELTOID RAISES

SPORT CORD HORIZONTAL ABDUCTION

SPORT CORD PNF DIAGONALS

PRONE SCAPULAR ELEVATION

PRONE SCAPULAR RETRACTION

PRONE SCAPULAR DEPRESSION

SHRUGS

CHEST

SWISS BALL DUMBBELL PRESS

SWISS BALL DUMBBELL FLIES

SWISS BALL PULL OVERS

SWISS BALL PUSH UPS

MEDICINE BALL PUSH UPS

SPORT CORD PRESS

BACK

SPORT CORD ROWS

SPORT CORD TWIST PULLS

SPORT CORD PULL BACKS

SUPINE SPORT CORD LAT. PULLS ON SWISS BALL

QUADRIPED DUMBBELL ROWS

TRICEPS

DIPS

OVERHEAD DUMBBELL EXTENSIONS

QUADRIPED DUMBBELL EXTENSIONS

SWISS BALL SKULL CRUSHERS

BICEPS

STANDING DUMBBELL CURLS AGAINST WALL

SWISS BALL DUMBBELL CURLS WITH ROTATION

SWISS BALL CONCENTRATION CURLS

LOWER BODY WORKOUT FOR THE HOME GYM

QUADRICEPS

1. Swiss Ball Squats – Normal Stance

2. Swiss Ball Squats – Wide Stance

3. Swiss Ball Squats – Medicine Ball Squeeze

4. Stool Step Downs

5. Seated Leg Extensions on Multi-Gym

HIP MUSCULATURE AND GLUTS

1. Seated Straight Leg Raising

2. Sidelying Hip Abduction

3. Sidelying Hip Adduction

4. Cable Side Kicks on Multi-Gym

5. Cable Back Kicks on Multi-Gym

HAMSTRINGS

1. Swiss Ball Hamstrings Curl

2. Swiss Ball Hamstrings Curl – Single Leg

3. Standing Hamstrings Curls on Multi-Gym

ABDOMINAL WORKOUT FOR THE HOME GYM

ABDOMINALS

1. Swiss Ball Crunches

2. BOSU Crunches

3. Pilates Crunches

4. Swiss Ball Pike

5. Swiss Ball Crunch with Medicine Ball Toss

6. Reverse Crunches with Leg Extension

7. Reverse Crunches with Swiss Ball and Medicine Ball

8. Modified “V” Sit Ups

OBLIQUES

1. Swiss Ball Oblique Roll Ups

2. Swiss Ball Oblique Reach Across Crunch

3. Supine Reach Across Crunch With Swiss Ball

4. Side Sit-ups

5. Oblique Figure Four Crunch

6. Reverse Crunch with Rotation

7. Sidelying Plank

8. Medicine Ball Trunk Roll