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Home Gym Split RoutineCreated by zoddy
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Workout Programs → Home Gym Split Routine
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Summary
5 Workouts / 20 Exercises
5% Cardio / 95% Strength Training
Workout Program Description
Split routine designed to use as much of my new home gym station as possible.
Workouts
Chest And Triceps
Description
Day One Routine
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Chest Press - Machine 3 sets: 15 reps, 8 reps, 6 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Butterfly 3 sets: 15 reps, 10 reps, 8 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Tricep Pushdowns - Straight Bar 3 sets: 15 reps, 10 reps, 8 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
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Push-Ups - Dumbbell 3 sets: 15 reps, 15 reps, 15 reps Place two dumbbells on the ground where you would put your hands for a normal pushup. Gripping the dumbbell handles, perform the pushup motion. |
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Tricep Extension - Overhead, Cable 3 sets: 15 reps, 10 reps, 8 reps Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when y... |
Latest Users
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zoddyNathan Bird from Newcastle, New South Wales |
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glenpoolwarriorMatthew Brunner from Glenpool, Oklahoma |
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