Mr. America’s Home Gym Workouts
For reference this is my current split:
Day 1 Deltoids
Day 2 Back
Day 3 Chest
Day 4 Arms
Day 5 Legs
Often I do biceps after back and triceps after chest and eliminate day 4.
🏋️ Mr. America’s Home Gym 💪 Arm Workout 💪
4/03/2020
This was the second day I used my additional 5lb plates from Big 5 to upgrade by 25 lb adjustable dumbbells to 45 👍👍
Supersets:
Dumbbell curls to outside
25 lbs x 20 reps
35 lbs x 15 reps
40 lbs x 12 reps
45 lbs x 11 reps
Overhead single Db extension
25 lbs x 20 reps
35 lbs x 20 reps
40 lbs x 18 reps
45 lbs x 15 reps
Rest 2 min between supersets
Single arm dumbbell curl
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 10 reps
45 lbs x 11 reps
Lying dumbells triceps extension
45 lbs x 15 reps
45 lbs x 13 reps (wrist bothering me)
45 lbs x 11 reps
45 lbs x 12 reps
Rest 2 min between supersets
Concentration curl
45 lbs x 10 reps
45 lbs x 14 reps
45 lbs x 13 reps
45 lbs x 15 reps
Bench dips
20 reps
16 reps
23 reps
16 reps
Rest 2 min between supersets
Hammer curl (I reign it in on these, have a brachialis strain)
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
Triceps kickbacks
45 lbs x 20 reps
45 lbs x 15 reps
45 lbs x 10 reps
45 lbs x 10 reps
Rest 30 sec-1 min between these supersets
Back Workout Outside with TRX
4/08/2020
90 TRX pull ups (not in a row) yesterday using one of those bars at the bottom of the Santa Monica stairs.
Didn’t do any suspension rows – had to get to a virtual training session with a client. Somehow I ran out of time 🤨
Home Gym Chest and Back Rows Workout
4/09/2020
I got my 100 lb dumbbells today! They took a little over 2 weeks to arrive. Got them on amazon, but the shipping was not free!
I was so excited I started with incline bench rows because I only did pull ups yesterday for back –
You’ll note I did 15 reps on this set. I recorded this video a few weeks later and got stronger.
Incline bench dumbbell rows
45 lbs x 20 reps
100 lbs x 12 reps
100 lbs x 11 reps
100 lbs x 10 reps
100 lbs x 12 reps
100 lbs x 13 reps
I did 20 reps on this set, this video also was a from a few weeks later.
Incline Dumbbell press
45 lbs x 26 reps
100 lbs x 12 reps
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps
Flat Dumbbell press
45 lbs x 20 reps
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps
Single arm dumbbell row
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps
Incline Dumbbell flye
45 lbs x 25 reps
45 lbs x 20 reps
45 lbs x 18 reps
45 lbs x 15 reps
Flat Dumbbell flye
45 lbs x 12 reps
45 lbs x 10 reps
Cut it short, that was enough!
TRX Legs
Obviously not me. This is a video I took of client workout at the gym a while back.
Home Gym Deltoids Workout
Side lateral raise
45 lbs x 20 reps
45 lbs x 20 reps
45 lbs x 17 reps
45 lbs x 15 reps
Dumbbell upright rows
45 lbs x 20 reps
45 lbs x 20 reps
45 lbs x 20 reps
45 lbs x 20 reps
Dumbbell front raise
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
Dumbbell overhead press
45 lbs x 20 reps
45 lbs x 20 reps
45 lbs x 20 reps
45 lbs x 20 reps
Bent over lateral 12
45 lbs x 15 reps
45 lbs x 12 reps
45 lbs x 10 reps
45 lbs x 12 reps
Home Gym Back Workout
Pull Ups
With my new doorway pull-up bar! I took 3 weeks to arrive.
In home training with a doorway leverage pull up bar using Versa Gripps – contact me for links to buy home gym equipment!
Added additional padding with dishtowels to avoid scratching the doorframe.
10 sets of 10 reps
Incline Bench Rows
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 12 reps
100 lbs x 14 reps
I set the 45s on the feet of the bench so it wouldn’t tip up on me.
Single Arm Dumbbell Rows
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 12 reps
100 lbs x 13 reps
Dumbbell Shrugs
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 20 reps
100 lbs x 15 reps
More home gym equipment acquisitions:
Got two 65 lbs dumbbells from LetGo
Got a curling bar with screw collars and 95 lbs in plates from Craigslist
Dumbbell stand from powerblock
Pricey, everyone was looking for equipment!
I don’t really have space to add more stuff like a rack, cage or machine. It’s a shared condo garage and I have 2 cars so no empty spaces. I take my stuff out into the middle of the garage to train and then move it back. One of the homeowners had moved out so I was able to use his parking spaces up until June.
Anybody that wants to trade their house with a garage for my condo in Santa Monica let me know!
Sign up for online personal training and I’ll design a training program for your home gym (and fix your diet)