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Example Home Gym Workout Routine

If you have access to home fitness equipment then below is an example routine you can do with it. I have included exercises which use the most common pieces of equipment found on most home multi gyms and fitness stations. I will also show you alternatives for each movement you can do with dumbbells or a barbell if you don't have access to the certain pieces of equipment.

A multi gym is basically a huge piece of equipment that often works on a pulley system and a stack of weight plates. To change the resistance of the exercise you just move the pin up and down the stack and select the weight you want. This system is the same on the machines you will find at any local gym or fitness studio.

A multi gym offers convenience and a complete workout from one piece of kit. There are many different makes and models but all have the same sort of facilities to do certain exercises. On this page you will find a great full body home gym workout routine using a multi gym and not a buyers guide which can be found on other pages of this site.

The Exercises

For this home gym workout routine you will be doing a exercise for each major body part:

Chest
Back
Arms
Shoulders
Legs

Chest Press

For the chest muscles most home multi gyms have a chest press station. This is usually either horizontal or vertical which will allow you to do it seated or lying depending on your machine. The chest press works the chest muscles mainly and the shoulders and triceps as secondary muscles.

Alternative: Dumbbell or Barbell Bench Press

 

Lateral Pull Down

The lateral pull down is a great exercise for the back muscles and most multi gyms comes with a high cable and a lat bar which will allow you to do this. Experiment with different grips as a close grip will work the inner back and biceps and a wide grip will mainly work the outer back giving you that V shape look.

Alternative: Pull Ups or Bent Over Dumbbell Rows

 

Cable Curls

The cable curls are a great exercise for isolating the biceps muscles. This exercise uses the lower cable pulley and you can really get a good isolated biceps workout if you really squeeze and stretch your biceps during each movement.

Alternative: Dumbbell Curls or Barbell Curl

 

Triceps Pull Down

The triceps push down uses the same cable as the lat pull down and will work the triceps muscles helping you get that big arm look. Believe it or not the triceps muscles make up more of your arm then the biceps so it is important that you work these just as hard.

Alternative: Overhead Dumbbell Extentions or Chair Dips

 

Shoulder Press

The shoulder press is the classic mass builder for the shoulder muscles and most multi gyms will have a shoulder press station so that you can include this in your home gym workout routine. If your machine dose not then you can use the low pulley and do lateral raises or upright rows.

Alternative: Dumbbell Shoulder Press or Barbell Press

 

Leg Extentions

Leg extentions are great for the leg muscles and work the front quad muscles as an isolation exercise. Most home multi gyms has a facility for leg extentions at the front of the machine and involves sitting with your legs bent and then straightening them, this exercise will quickly cause a burning sensation in your thigh muscles especially if done slowly.

Alternative: Squats or Lunges

For training your abdominal muscles then the best exercises are floor work, which you do not need any of the machine equipment for. Sit ups and Leg raises work well for training the abdominal's.

 

The Workout

Your home gym workout routine should be completed as follows:

• Workout 3 x a week with at least 1 days rest between workouts.
  
• Perform each exercise slow and controlled using 4 seconds to lower the weight and 2 seconds to raise it. (402 Tempo)
  
• Perform 4 sets of 12 reps for each exercise.
  
• Rest 60 seconds between sets.
  
• Use a weight you can lift for no more then 12 reps.
  
• Aim to increase the weight by 2-5lbs for each exercise each week.

The exercises should be performed in the following order:

Chest Press
Lateral Pull Down
Cable Curls
Shoulder Press
Leg Extentions
Triceps Pushdown
Abdominal Crunches (3 sets of as many reps as you can)

Top Tip

You should be recording the weight you lift and for how many reps for each workout. This will help you keep track of what you are lifting and detail your progress.

Try this workout for around 6 weeks or so, after this time it is suggested that you change the exercises that you do a little. this is to stop your body from becoming bored of the workout and so that you work the muscles from different angles to get full growth and development.

 

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