Comprehensive At Home Workouts - AnabolicMinds.com
    • Comprehensive At Home Workouts



      From Men's Fitness Editors

      We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

      Barrel Chest Bedroom Workout

      Perform all exercises as a massive superset. Rest 3 minutes, then repeat.
      -Pushup (10-15 reps)
      -Pullup (in doorframe, as many reps as possible)
      -Plank (60 seconds)
      -Renegade Row (10 reps)
      Repeat 5 times

      Total Body Burn Out Workout

      Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.
      1A. Dumbbell Lunge
      1B. Pushup
      3 sets, 8-12 reps each, 90 seconds between supersets
      2A. Dumbbell Romanian Deadlift
      2B. Ab-Wheel Rollout
      3 sets, 6-8 reps each, 90 seconds between supersets
      3A. Dumbbell Curl
      3b. Dumbbell Shoulder Press
      3 sets, 12-15 reps each, 2 minutes between supersets
      4A. Plank
      4B. Dip (can be done on a chair)
      3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets

      Leg Workout

      1A. Body-Weight Squat
      1B. Lying Glute Bridge
      As many sets as needed, 100 total reps for each exercise, 60 seconds between sets
      2A. Reverse Lunge
      2B. Dumbbell Romanian Deadlift
      4 sets, 10 reps, 90 seconds between sets
      3. Wall Sit
      Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.

      Cardio Workout

      Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.
      1. Jump Rope (60 seconds)
      2. Burpee (10 reps)
      3. Dumbbell Curl-To-Press (15 reps)
      4. Bear Crawl (60 seconds)

      Ab Workout

      1A. Ab-Wheel Rollout
      1B. Superman hold
      3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets
      2. Renegade Row
      3 sets, 10 reps, 60 seconds rest
      3. Plank
      3 sets, 60 second hold, 90 seconds rest

      The Back Saver Workout

      1A. Pushup
      1B. Prone Back Extension
      3 sets, 12 reps each, 90 seconds rest
      2A. Plank
      2B. Prone Pressup*
      3 sets, 10 reps (60 second plank), 90 seconds rest
      3.Single-Leg Lying Glute Bridge
      3 sets, 6 reps/side, 60 seconds rest
      * Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.

      Upper-Body Muscle-Builder Workout

      1. Pushup 55*
      See below for description. 3 sets, 3 minutes between sets
      2. Plank
      3 sets, 60 seconds, 60 seconds rest
      How to Power Up Your Plank>>> 3A. Body-Weight Squat
      3B. Dumbbell Curl
      3 sets, as many reps as possible, 90 seconds rest between supersets
      4A. Dip (can be done on a chair)
      4B. Pullup (in doorframe)
      5 sets, 5-10 reps, 45 seconds rest between supersets
      * Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.

      Lower-Body Muscle-Builder Workout

      1A. Body-Weight 1¼ squat*
      1B. Dumbbell Romanian Deadlift
      5 sets, 10 reps (as many as possible for squat), 90 seconds rest
      2A. Walking Lunge
      2B. Lying Glute Bridge
      5 sets, 20 reps, 90 seconds rest
      * Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.

      Source: http://www.mensfitness.com/training/...d-build-muscle