Sample Home Training Plan
Equipment : Basic Bench, straight bar, changeable weight dumbells
Notes: this plan is a basic plan using minimum equipment, should you have more quipment and wish to explore other training ideas
please contact Roger on 087-6275173. Should you wish to develop this plan then consider options such as increasing the number
of sets by 1 but reducing reps to 6 or 8, in this method you should increase the weight lifted to improve overall strength. You could
also consider using "supersets" within your workout, in this concept you twin 2 exercises together before you then rest, for
example: Chest falt bench press 8 reps followed by declined push ups of the bench, rest for 30 seconds & repeat. Or in the Legs
session superset Squats 8 reps and Standing Jump (half squat then explosive jump on a step or your bench) 8 reps.
| |
SESSION 1 |
|
|
| Chest |
Flat Bench Press - |
bar |
4 x 15 reps |
| |
Incline Bench Press |
d/b |
3 x 12-15 rep |
| |
Incline Fly |
d/b |
4 x 15 reps |
| |
Push ups - feet onto bench |
|
3 x 15 reps |
| |
|
|
|
| Shoulders |
Standing Overhead Press |
bar |
3 x 12 reps |
| |
Standing side raise |
d/b |
3 x 12 reps |
| |
Bent forward rear fly |
d/b |
3 x 12 reps |
| |
|
|
|
| Triceps |
Single d/b extention (lay sideways onto bench) |
d/b |
3 x 12 reps |
| |
Standing kickbacks |
d/b |
3 x 12 reps |
| |
|
|
|
| Push ups |
On the flat |
|
3 x 20 reps |
| |
|
|
|
| |
SESSION 2 |
|
|
| Legs |
Free Standing Squat (bar across shoulders) |
bar |
5 x 10-15 rep |
| |
Lunge onto low step |
d/b |
3 x 10 reps |
| |
Calf raises off low step |
|
4 x 20 reps |
| |
Power Stepping (d/b in hand) (15 sec rest between) Alt' skipping |
d/b |
4 x 1 minute |
| |
|
|
|
| Back |
Deadlift |
bar |
4 x 8 reps |
| |
Bent forward row |
bar |
4 x 15 reps |
| |
Single arm row |
d/b |
4 x 12 reps |
| |
|
|
|
| Biceps |
Standing bar curl |
bar |
3 x 15 reps |
| |
Dumbbell Screw Curl |
d/b |
3 x 10 reps |
| |
Hammer curl |
d/b |
3 x 15 reps |
| |
|
|
|
| |
TRAINING ABS |
|
|
| |
(To be done after one of the above sessions) |
| Abs |
Crunch sit-ups (Feet over bench) |
|
3 x 15 reps |
| |
Knees to Chest (sitting on bench) |
|
3 x 15 reps |
| |
Plank (static hold) |
|
3 x 30 secs |
| |
|