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dumbbell curl

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

bodybuilder dumbbell curlSingle 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

home gym4/08/2020

suspension trainer pull ups
At the bottom of the Santa Monica stairs

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

home gym 100 lb dumbbells
got my 100s – Yay!!!

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


Home Gym Deltoids Workout

front dumbbell raise
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 https://amzn.to/2TSI6Co using Versa Gripps http://amzn.to/2y8wBxw

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)

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