HOME WORKOUT
Day 1:
Chest, Triceps, and Shoulders
Decline pushups: 20 reps x 2 sets
Pushups: 20 reps x 2 sets
Incline pushups: 20 reps x 2 sets
The variation with a pull-up bar/neutral grip bar on the ground is easier on the shoulders and allows us to get a deeper range of motion.
Standing shoulder press with kettlebell or dumbbell: 20 reps x 2 sets for each arm
Resistance band extensions: 20 reps x 2 sets
Tricep dips: 20 reps x 2 sets for each arm
Variation with feet raised by a chair/bench is more difficult.
Day 2:
Calves and Legs
Bodyweight squats to warm up
Kettlebell/Dumbbell Deadlift:
30 reps x 4
Kettlebell/Dumbbell Lunges:
30 reps per leg x 4
Bent Knee Calves:
30 reps x 4 sets
Crunches:
25 reps x 4 sets
Day 3:
Back, Biceps, and Shoulders
Pull Ups: (can be assisted with a resistance band or chair)
15 reps x 2 sets
Biceps Curls with Dumbbell or Kettlebell:
20 reps x 2 sets
Resistance Band Bicep Curl:
20 reps x 2 sets
Single Arm Kettlebell Rows:
20 reps x 2 sets
Lateral Raise with Dumbell or Kettlebell:
20 reps x 2 sets for each arm
Bent Over Shoulder Raises with a Band:
20 reps x 2 sets
Day 4:
Calves and Legs
Bodyweight squats to warm up
Kettlebell/Dumbbell Squat:
30 reps x 4
Kettlebell/Dumbbell Lunges:
30 reps per leg x 4
Straight Leg Calf on a Step:
30 reps x 4 sets
Hanging Leg Raise for Abs:
15 reps x 4 sets