Body Building Exercise tips at home

Are you one of those people who dreams to have a bulky body but by any means doesn't want to hit the gym? If yes then we here have a perfect plan for you using which you can hit the gym activities at your home. These tips will act as gym bodybuilding tips but only which can be done at home.

Or also if you are one of those:
1.Too busy with their work or kids.
2. Suffering the effect of the economy so you are not able to hit the gym floor.

You now no longer need to wait to achieve a proper physique. All you need is a set of equipment's & ample amount of inspiration so that you can get off the couch at odd times and hit the floor. The equipment's which you will be needing are:

  • A flat bench
  • A barbell
  • Dumbbells
  • Some Weights

After you collect these equipment's you next need to determine your level of expertise. Whether you are at beginner or at intermediate or at an advanced level. We will here introduce you to different exercises to be done by persons at different levels.

1. Beginner level:  If you are a beginner and willing to begin bodybuilding at home using some bodybuilding tips,   you must perform the exercises given below:
 

Exercise Name

Reps

Sets

Barbell Squat

12

2

Dumbbell Lunges

12

2

Barbell Seated Calf Raise

12

2

One-arm Dumbbell Press

12

3

Push-ups

Till Failure

3

Arnold Dumbbell Press

12

2

Side Lateral Raise

12 to 15

2

Lying triceps press

12

2

Barbell Curl

12

2

If being a beginner you complete all the above exercises without any excuses. Be sure that the intermediate club will soon have their doors open for you.


2.Intermediate level:  People who over thinks and feel they are at intermediate level should feel proud that they are only 1 step away from reaching the advanced level. Another big thing is this that you need to be a strict trainer on yourself before deciding the level of yours.

Now if you really feel that you belong to this intermediate category. You have to follow the schedule of exercises to reach the advanced level. Now here in the intermediate level, we have 2 sets of exercises. These are:

1. Upper Lower Split Intermediate Workout Program.
2. Lower Body Intermediate Workout Program.


For Upper Lower Split, You need to perform the following exercises:
 

Exercise Name

Reps

Sets

Barbell Bench Press

8

4

Bent over Barbell Row

8

4

Push ups

Till Failure

2

Standing Military Press

10 to 12

2

One-arm Side laterals

12

2

Close-grip Barbell Bench Press

8

3

Dumbbell Bicep Curl

10

3


For Lower Lower Split, You need to perform the following exercises:
 

Exercise Name

Reps

Sets

Barbell Dead lift

6 to 8

4

Front Barbell Squat

6 to 8

4

Dumbbell Step ups

12

3

Barbell Lunge

25

3

Freehand Bounce Squat

25

3

Standing Barbell Calf Raise

15

3

These are the exercises which you need to perform in order to cross the intermediate level and reach the advanced level. The above exercises are performed for around 6-9 months without any gap in between then, if that happens, you may ask the teacher in you to make you upgrade your level.

3.  Advanced Level:  Now if you have reached this level of bodybuilding, you already have  what it takes to be a bodybuilder. But never ignore your position what you hold. I believe authority also comes with responsibility.
 
Now if you have reached this level then also need to work out very hard in order to retain this position of yours. We have defined few exercises which you need to perform in order to retain your level. All this schedule has been derived from gym bodybuilding tips.  

In case of advanced bodybuilding level, you will have to perform some defined exercises daily. Let's start day-wise so that we may maintain the best of our health. Also for every day, we need to work out on different body parts.

Monday: Arms
 

Exercise

Reps

Sets

Barbell Curl

8

3

Close-grip Barbell Bench Press

8

3

Dumbbell Alternate Bicep Curl

10

2

Seated Triceps Press

10

2

Concentration Curl

15

2

One Arm Pronated Dumbbell Triceps Extension

15

2


Tuesday: Chest

Exercise

Reps

Sets

Barbell Bench Press Medium Gap

15

3

Dumbbell Bench Press

8 to 12

3

Dumbbell Flyes

12

3

Push Ups

Till Failure

2


Wednesday: Off

Thursday: Back

Exercise

Reps

Sets

Bent Over Barbell Row

8

2

Reverse Grip Bent-over

8

2

Bent Over One Arm Long Bar Row

12

3

Bent Over Two-Dumbbel Row

12

3

Stiff Leg Barbell Good Morning

10

3


Friday: Shoulder

Exercise

Reps

Sets

Dumbbell Shoulder Press

12

3

Side Lateral Raise

12

3

Seated Bent-Over Rear Delt Raise

12

3

Barbell shrug

8

3

Rocky Presses

8 to 12

3


Saturday: Leg

Exercise

Reps

Sets

Barbell Squat

5 to 8

3

Barbell Deadlift

5 to 8

3

Dumbbell Rear Lunge

12

2

Barbell Lunge

12

2

Dumbbell Steps Up

15

3

Standing Dumbbell Calf Raise

15

4


Sunday: Off

Now you almost have all the knowledge which is required to have bodybuilder built.

So now lets come out of the bed and begin some serious bodybuilding stuff.
 

 “ Stay Healthy Stay Happy ”

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