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310 views 5 replies 4 participants last post by  Zoob1234 
#1 ·
Morning all.

Thought I would post this up for critique, advice and you never know someone might find it useful.

So with being stuck at home I decided to fashion a home gym outside.

I've set up a chin up bar, I've got 2× Dumbells with 25kg of weight each, 2 × kettlebells (8kg & 12kg), 4 different resistance bands and a TRX.

I've designed my Full body plan loosely based on JP's one he posted on Instagram last year. Sets and reps are followed, exercises differ slightly due to the limited equipment.

Standing single leg calf raises
1×15-20 1×20-25
Lunges
1×6-10 1×10-12
Nordic Curl Banded *1
1×8-12 1×12-15
Kneeling single arm shoulder press
1×14-17 1×20
Diamond press up (raised front)
1×14-17 1×20
Single arm bent over row
1×14-17 1×20
Concentration bicep curl
1×14-17 1×20

Standing Db bicep curl
1x8-12 1x12-15
Db incline press
1x8-12 1x12-15
TRX Dips (Feet elevated in front)
1×8-12 1×12-15
Rack Chin
1×8-12 1×12-15
Goblet Squat
1×12-15 1×20-25
Dumbbell RDL
1x12-15 1×15-20
Seated Calf raises
1×8-12 1×12-15

Waiter Bicep Curl
1×8-12 1×12-15 12,15
Standing shoulder press
1×8-12 1×12-15 12,12
Floor press 2x20kg
1×8-12 1×12-15
Pull ups
1×8-12 1×12-15
Pendulum Squat (TRX and Band) *2
1×12-15 1×20-25
Good mornings
1×12-15 1×20-25
Single calf raises banded
1×12-15 1×20-25

I've been increasing the weight as soon as I'm able to complete the rep range.

I warm up for every exercise working up to and past working set weight. Warm up rep scheme 10,8,6,4,2.

Nordic banded curl *1

I found these on Hypertrophy Coach instagram page. https://www.instagram.com/tv/B-CkyLrlsBJ/?igshid=j4x53maz6qfr

Pendulem Squat. I also found these on the Hypertrophy Coach Instagram page.

I'm 4 weeks in and feel like I'm making progress and even gains.

Anyway thoughts, opinions and criticisms welcome.

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#5 · (Edited by Moderator)
Morning all.

Thought I would post this up for critique, advice and you never know someone might find it useful.

So with being stuck at home I decided to fashion a home gym outside.

I've set up a chin up bar, I've got 2× Dumbells with 25kg of weight each, 2 × kettlebells (8kg & 12kg), 4 different resistance bands and a TRX.

I've designed my Full body plan loosely based on JP's one he posted on Instagram last year. Sets and reps are followed, exercises differ slightly due to the limited equipment.

Standing single leg calf raises
1×15-20 1×20-25
Lunges
1×6-10 1×10-12
Nordic Curl Banded *1
1×8-12 1×12-15
Kneeling single arm shoulder press
1×14-17 1×20
Diamond press up (raised front)
1×14-17 1×20
Single arm bent over row
1×14-17 1×20
Concentration bicep curl
1×14-17 1×20

Standing Db bicep curl
1x8-12 1x12-15
Db incline press
1x8-12 1x12-15
TRX Dips (Feet elevated in front)
1×8-12 1×12-15
Rack Chin
1×8-12 1×12-15
Goblet Squat
1×12-15 1×20-25
Dumbbell RDL
1x12-15 1×15-20
Seated Calf raises
1×8-12 1×12-15

Waiter Bicep Curl
1×8-12 1×12-15 12,15
Standing shoulder press
1×8-12 1×12-15 12,12
Floor press 2x20kg
1×8-12 1×12-15
Pull ups
1×8-12 1×12-15
Pendulum Squat (TRX and Band) *2
1×12-15 1×20-25
Good mornings
1×12-15 1×20-25
Single calf raises banded
1×12-15 1×20-25

I've been increasing the weight as soon as I'm able to complete the rep range.

I warm up for every exercise working up to and past working set weight. Warm up rep scheme 10,8,6,4,2.

Nordic banded curl *1

I found these on Hypertrophy Coach instagram page. https://www.instagram.com/tv/B-CkyLrlsBJ/?igshid=j4x53maz6qfr

Pendulem Squat. I also found these on the Hypertrophy Coach Instagram page.

I'm 4 weeks in and feel like I'm making progress and even gains.

Anyway thoughts, opinions and criticisms welcome.

View attachment 183257
As @Endomorph84 said.

Its a very structured workout and that's fine. But it's lockdown mate, IMO you should aim to get the most you can out of the basic exercises - 'bang for your buck' they say lol.

Just keep the exercises and rep ranges as basic as possible is all mate :thumbup1:
I would throw in some Romanian Deads using a dumbbell. Either one legged or two, depending on you.
 
#6 ·
Looks good. Have you done for single leg rdls?

Maybe throw in some single leg hip thrusts (add as much weight as you like) and cannonball squats too (slow eccentric movement and a quick concentric motion)? If you use those as a finisher on a leg heavy session you'll 100% feel it the next day. Looks like a sound plan though :)
 
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